Name: Playbook - Henry Matthews - Week 0, Day 6 - Saturday
Uploaded: 2023-04-25T22:18:31.999Z
Duration: 70 min
Description: Week 0, Day 6 - Saturday

Max Close Grip Bench Press

Today, you will find your 1-RM for close grip bench press! You will go through the warmup protocol prior to completing a max for the day.  Starting with the an empty bar and add 10-20lbs per set. For example, the first set is the empty bar, 45lbs. The following set, set 2, you will have 55lbs or 65lbs. Follow the rep scheme for each warmup set. After set 7,  begin your 1-RM and rest 3-5 minutes after each max repetition. 


Warmup Sets For Close Grip Bench Press
Set 1: Empty Bar For 10-20 Reps
Set 2: 5-10 Reps
Set 3: 5-8 Reps
Set 4: 4-6 Reps
Set 5: 3-5 Reps
Set 6: 1-2 Reps
Set 7: 1 Reps

Upperbody Warm-up

* Jump Rope: 200 jumps (or three minutes of jumping)
* Arm Circles: 2 x 20 circles each direction
* Cat-Cow: 20 breaths (10 inhales and 10 exhales)
* Scapular Slides: 1 x 15 reps
* Side-Lying Thoracic Openers: 10 reps on each side
* Yoga Push-Up: 10 reps
* Side Plank: 30 to 45 seconds each side
* Scapular Push-Up: 1 x 20 reps 
* Shoulder Dislocates: 20 reps
* Band Pull-Apart: 20 reps

Cool-Down (Optional)

* Foam Roll Lats: :30 Per Side
* Door Stretch: :30 Per Pectorals
* Upper Trapezius Stretch: 30 Seconds Each side
* Overhead Tricep and Shoulder Stretch: 30 Seconds Each side
* Cross-Body Shoulder Stretch: 30 Seconds Each side
* Bicep Stretch: 30 Seconds Each side
* Wrist Extension Stretch: 30 Seconds Each side
* Wrist Flexion Stretch: 30 Seconds Each Side
* Child’s Pose: 30 Seconds Each side

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell/EZ Bar bicep curls

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- lying flat on a bench dumbbells in each hand arms straight. 
- lower your arms back engaging your triceps
- extend yours to starting position 
- Keep your core tight

Dumbbell lying tricep extensions (double)

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Week 0, Day 6 - Saturday

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