Name: Playbook - George David III - W4/D3 Upper Body
Uploaded: 2023-08-03T18:13:01.947Z
Duration: 60 min
Description: W4/D3 Upper Body

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Superset

W4/D3 Upper Body

Easy to Follow. Videos helped. Finished off the workout with Stairmaster level 5 for 10 mins.

W4/D3 Upper Body

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