Name: Playbook - DMV IRON GYM - Week 2 Day 2
Uploaded: 2023-09-18T05:18:28.098Z
Duration: 60 min
Description: Week 2 Day 2

Upper Body 
DB Arnold Press 3 x 12/10/8
Pull-Ups 3 x 8/6/6
DB Lateral Raises 3 x 12
Seated Cable Row 3 x 12
Straight Arm Pulldowns 3 x 12
Incline Bicep Curls 3x 12/10/8
Rev. EZ Bar Pulldown 3x 12/10/8

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
-Increase weigh each set.

DB Lateral raises

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-Increase weight each set

Seated cable row (W)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats
-Increase weight each set

Straight arm pulldown

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
-Increase weight each set

DB incline curls

- With your palms facing up grab the ezbar. -Point your elbows to the floor and keep them tight. 
- Bending at the elbow lower the ezbar towards the floor. 
- Fully extend down contracting your triceps

Rev Grip Ezbar Pulldown

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