Name: Playbook - Joe Walker - Upper Body Push/Pull - Level 3
Uploaded: 2023-05-25T14:14:08.938Z
Duration: 45 min
Description: Upper Body Push/Pull - Level 3

This program is designed for those individuals that are ready to integrate additional volume and load, transitioning from the level 2 push/pull program.

-Lie on a bench with two dumbbells in hand
- Extend both arms, so that the dumbbells are being held above your chest. 
-Lower one dumbbell, bringing it to your chest
- Raise the dumbbell and repeat on the opposite side

Alternating Dumbbell Bench Press

-Choose a flat bench and place a dumbbell on the ground in front of you
-Pick up the dumbbell from the floor and bend your torso forward from the waist parallel to the floor
-Slowly flex elbow drawing dumbbell and upper arm upward and next to your torso 
-Slowly lower weight so that arm is straight with back remaining flat and repeat

1 Arm Supported Bent Over Dumbbell Row

- Sit with back upright resting on an incline bench with a dumbbell in each hand
-The palms of your hand will be facing each other
-Once at shoulder width, keep the palms of hands facing each other
-Slowly press one dumbbell overhead by straightening elbow 
-Slowly lower down and repeat on opposite side

Incline Dumbbell Overhead Press

-Sit down and grasp onto handles attached to a top pulley or handles of resistance bands.
-Grab the handles with arms extended in front of you - while holding the handles at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
-As you breathe out, bring the handles down until the touch your upper chest by drawing the shoulders and the upper arms down and back
-After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the handles back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
-Repeat this motion for the prescribed amount of repetitions

Upper Body Push/Pull - Level 3

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