Name: Playbook - Janet Calderon - W4/D2: Upper Body
Uploaded: 2024-01-02T12:08:54.167Z
Duration: 70 min
Description: W4/D2: Upper Body

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Assisted Pull Ups

Grab a bench and set it upright near a cable machine.

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.
Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause, then slowly release the bar back to the start.

Single arm cable lat pulldown

- Pull the attachment in towards your body with a wide grip
- 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

Seated wide grip cable row

Superset 1 upper body gym 2

Keep your elbows tucked in to protect your shoulder joints.  Squeeze your glutes to prevent back from arching 
Now, unrack the bar and press it overhead but don’t fully lock out at the top. Exhale during this portion of the exercise and keep your head straight.
Then, lower the bar until your upper arms are parallel to the floor. Inhale during this portion of the exercise.
Repeat for the desired number of reps.

Standing machine shoulder press

Wheel an adjustable bench into a Smith machine and set the backrest angle to 15-30 degrees.
Lie on the bench and retract your scapula (squeeze your shoulder blades together). If this is difficult to picture, think about puffing your chest out.
Grab the bar with a slightly wider than shoulder-width grip and tuck your elbows in at a 45-degree angle.
Push the bar upwards to unrack it and then lower it towards your mid-chest.
Once your elbows are slightly past your chest (there's no need to actually touch the bar to your chest), reverse the rep by pressing the weight up explosively.
Think about bringing your elbows together as you press the bar up, as this increases inner pec activation.

Incline Smith Machine Chest Press

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Side Laterals

Giant set busy girl 2

- Keep arms fully extended and core tight

Cable cross over flies

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Superset 2 upper body gym 2

W4/D2: Upper Body

Very fun and engaging but wow you will feel the burn!!

Leah

Maha

Hi Janet, 
Thank you for creating a platform that is easy to follow and challenging. Because I have always found the gym an intimidating space- I never knew where to start. I’m excited that the program will supplement my outdoor activities.

Aisha

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Kristen

I’m loving the app!! I’m getting stronger en feel (and look 👀) better every time i train!! I love love love it!! Thank you Janet! 💕💕

W4/D2: Upper Body

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