Name: Playbook - Joe Walker - Wk 1/Day 1- Upper Push (Horizontal)/Lower Pull
Uploaded: 2023-05-18T04:19:25.808Z
Duration: 45 min
Description: Wk 1/Day 1- Upper Push (Horizontal)/Lower Pull

- Lying on the bench
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB bench chest press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 1

- Start with half of your body off the edge of a bench, foot pressed into ground
-With your arm at 90 and press up until you reach full extension
- Keep your core tight

1/2 Off Bench Single Arm Dumbbell Press

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-Stance Dumbbell RDL

Superset 2

Lying with shoulders supported bench 
Maintain bridge position with hips
Slowly press dumbbell away from chest 
Return to starting position

Shoulders Supported Single Arm Chest Press

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Superset 3

Wk 1/Day 1- Upper Push (Horizontal)/Lower Pull

Wk 1/Day 2 - Upper Pull (Horizontal)/Lower Push

Wk 1/Day 3 - Upper Push (Vertical)/Lower Pull

another amazing workout. simple and perfectly difficult.

Wk 1/Day 1- Upper Push (Horizontal)/Lower Pull

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