Name: Playbook - Jules Shaw - W1/D2 Wednesday - Upper Body
Uploaded: 2022-12-28T18:15:16.055Z
Duration: 45 min
Description: W1/D2 Wednesday - Upper Body

Today we have our first upper body workout lined up, so have fun with it!

We have a drop set in today's workout. This means that you choose a weight and perform the exercise until failure. Then you perform another set of the same exercise until failure, but with a LIGHTER weight. I have written the recommended target number of reps, but it is OK if you do not hit those numbers. Just make sure you're going to exhaustion without compromising your form.

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the Upper Body 1.0 warm-up in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells, large resistance band

Modification: decrease weight, decrease reps
Reps: 6+6R per arm

- Begin standing with one dumbbell on your shoulder
- Keeping core and glutes tight, press dumbbell overhead
- Perform 6 reps
- Then bend your knees, keeping weight on your heels and chest up
- Extend hips to drive the weight up overhead
- Finish the push press by extending your arm
- Perform 6 reps
*Do this sequence on each side (12 reps total per side)

Single-arm strict press + push press (6+6)

Modification: decrease weight, hold single dumbbell in both hands
Reps: 10-12R

- Begin laying supine on a bench with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up by contracting your triceps

Lying skull crushers

Modification: decrease tension in the band, use lighter resistance band 
Reps: 20-25R

- Attach resistance band to rig, pull-up bar, or secure anchor above shoulder height
- Grab resistance band in both hands and hinge slightly at the hip
- Keep core tight and elbows close by your sides 
- Extend elbows straight to bring hands by your sides
- Slowly flex elbows to return hands back to starting position

Banded tricep extension

Compound set

Choose a weight and perform the exercise until failure. Then perform another set of the same exercise until failure, but with a LIGHTER weight. I have written the recommended target number of reps, but it is OK if you do not hit those numbers. Just make sure you're going to exhaustion without compromising your form.

Rest a full 3 minutes (at least) to recover between drop sets!

Modification: decrease weight, single-arm supported bent over row, banded bent over row (loop band around feet)
Reps: to failure (with good form). Choose a weight that will allow you to perform 5-8 reps.

- From standing with dumbbells in both hands, hinge at the hips into a bent over position
- Keep a slight bend in your knees, core tight, and shoulders back, arms hanging towards the floor
- Use your lats to pull the dumbbells up towards sternum, keeping your elbows close to your body
- Lower back to starting position with control

Bent over row

Modification: decrease weight, single-arm supported bent over row, banded bent over row (loop band around feet)
Reps: to failure (with good form). Choose a LIGHTER weight than previous set that will allow you to perform 10-12 reps.

- From standing with dumbbells in both hands, hinge at the hips into a bent over position
- Keep a slight bend in your knees, core tight, and shoulders back, arms hanging towards the floor
- Use your lats to pull the dumbbells up towards sternum, keeping your elbows close to your body
- Lower back to starting position with control

W1/D2 Wednesday - Upper Body

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