Name: Playbook - Jacob Hodge - Day 6 - Upper body hypertrophy
Uploaded: 2024-12-15T06:24:54.972Z
Duration: 45 min
Description: Day 6 - Upper body hypertrophy

Munsoor

*Todays workout 

This workout is a upper body focused training session, we will begin with a warm up, Bodyweight movements and then go into our upper body superset circuits.

Preform exercises back to back, rest and repeat for a total of 4 sets

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Warm up

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

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

Dumbbell lateral raises

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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

- 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

Arm superset

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Day 6 - Upper body hypertrophy

Day 1 - run + body weight movement

Day 2 - pull strength training

Day 3 - Run + Lower body strength

Day 4 - Chest strength

Day 5 - sprints

Day 7 - Rest and recover

Day 8 - lower body strength

Day 9 - run + Bodyweight movements

Day 10 - Pull strength training

Day 11 - track ladder

Day 12 - Push strength training

Day 13 - Run + shoulder strength

Day 14 - Run + Lower body strength

Day 15 - Rest and recover

Day 16 - Back day + run

Day 17 - Aerobic run

Day 18 - push strength training

Day 19 - sprints + shoulder strength training

I always seem to amaze myself with these workouts.

Day 6 - Upper body hypertrophy

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