Name: Playbook - Jules Shaw - W2/D2 Wednesday - Upper Body
Uploaded: 2022-12-28T18:15:16.066Z
Duration: 45 min
Description: W2/D2 Wednesday - Upper Body

Welcome to this week's upper body workout!

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, 2 boxes or benches, pull-up bar

Perform renegade rows immediately into push-ups.

Modification: decrease weight, go from knees on ground (table top position)
Reps: 8R per arm (16 total)

- Begin in a high plank position with hands on dumbbells
- Hands should be facing inwards
- Row one dumbbell up to sternum, keeping your elbow close to your body
- Try to keep hips and core as square and still as possible
- Alternate arms each rep

Dumbbell renegade rows

Modification: bring feet further apart to widen legs, knee push-ups 
Reps: 8-10R

- Begin in high plank position with hands on dumbbells
- Hands should be facing inwards
- Bend elbows at about a 45 degree angle, pointing behind you as you lower your chest and thighs to the floor
- Touch the floor with your chest and thighs, then press up back to high plank

Dumbbell push-ups

Superset

Modification: matador dips, close-hands push-ups, ring dips, support your bodyweight with one foot on floor
Reps: 6-8R

- Place your body between two boxes and hands on the edges 
- Lower straight down by bending elbows and pointing them back behind you
- Push up into the box while extending your elbows straight

Box dips

Modification: decrease weight, banded upright row (place large resistance band around feet, hold on to the other end)
Reps: 8-10R

- Begin standing with your feet shoulder width apart and a dumbbell in each hand in front of you, palms facing toward you
- Pull the dumbbells up to chest height, leading with your elbows high and pointed outside
- Lower the dumbbells back down in front of you with control

Dumbbell upright row

Modification: band-assisted pull-up, eccentric pull-up
Reps: to failure (as many as possible)

- Hold the pull-up bar with your palms facing away from you
- Pull your body up by engaging your lats then bending your elbows towards your ribs
- Bring chin over the bar
- Lower back down with control until you arms are fully extended

W2/D2 Wednesday - Upper Body

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