Name: Playbook - Elliot Burton - W4/D4 Upper
Uploaded: 2022-04-19T16:33:54.211Z
Duration: 75 min
Description: W4/D4 Upper

Csusb2014!

Marwan. M.

-Lay down securely on an incline bench with a barbell held at arms length above you chest
-Lower the barbell to your upper chest
-Press the barbell back to the stating position 
-Repeat

Incline Bench Press

- Start in a seated position with DB at shoulder height
- Press DB up overhead
- Slowly lower down to starting and repeat

Dumbbell Shoulder Press

- With a clog rip attachment perform lat pulldowns by pulling the attachment down t noir upper chest
-Release and repeat

Lat pulldown close grip

- Begin with DB in each hand
- Shrug shoulders up and squeeze before lowering DB down

Dumbbell shrugs

-Lay on a bench in a smith machine
-Adjust bar to the right position
-Add weight and perform bench presses 
-Repeat for desired reps

Smith machine bench press

- Begin with a dumbbell in each hand 
- Bend your arms so your palms are facing you
- Press your arms to each side laterally, then press your arms up and twist your hands so your palms face forward

Arnold press

Super

- Press hips back and slightly bend your back
- With arms extended and DB in each hand in front of you
- Bring the DB up towards your ribs, leading with your elbows

Dumbbell bent over row

-Sit in a rear delt/ chest fly machine with the seat height adjusted to you
-Grab the handles and with slightly bent arms fly the handles back using your scapula and rear delts as the primary movers
-Release slowly and repeat

Machine rear delt fly

Superset

- Keep your elbows close to your body
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Tricep Dips

W4/D4 Upper

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

Vito

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

James Nguyen

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

W4/D4 Upper

Community

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