Name: Playbook - Joshua Hope - Upper body (back dominance)
Uploaded: 2022-09-17T18:58:14.224Z
Duration: 100 min
Description: Upper body (back dominance)

Warm up 
Tricep extension 3x20
Superset cable row 3x20

Lat pull down 3x15
Super set cable curls 3x20

Dumbbell shoulder raise (lateral and horizontal) 3x10 each 

First drill
Barbell rows (moderate) 4x8-12 reps
Single arm dumbbell row 4x12

Second drill
Incline bench press 4x15 (light weight)
Dumbbell incline press 3x15

Third drill
Lat pull down machine single arm 3x10
Double arm lat pull down 3x10
Seated lat row 3x8 (heavy)

Finisher
Elevated sit ups 4x25
Leg swings 4x25

Single arm lat pull down

Double arm lat pull downs

Seated single arm lat row

Upper body (back dominance)

Upper body

Upper body accessories

Lower body accessories

Upper body Monday 8/5

Upper body chest & back focus

Leg day (lower body)

Last day accessories

Cardio ab day

Lower body

Upper body (back dominance)

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