Name: Playbook - Jules Shaw - W4/D2 Wednesday - Upper Body
Uploaded: 2022-12-28T18:15:16.086Z
Duration: 50 min
Description: W4/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, large resistance band, pull-up bar

Modification: band-assisted pull-up, eccentric pull-ups, feet-supported pull-ups, weighted pull-up (harder)
Reps: 5R

- Hold the bar with your palms facing away from you
- Engage your lats then pull yourself up by bringing your elbows down beside you until your chin is over the bar
- Lower with control until you arms are fully extended

Pull-up

Modification: decrease weight
Reps: 10R

- Begin standing with a dumbbell in each hand on shoulders in front rack position
- Keeping core and glutes tight, press dumbbells overhead until elbows are fully extended
- Lower back to shoulders with control

Dumbbell strict press

Superset

Modification: decrease weight
Reps: 8R per arm (16R total)

- Grab a dumbbell in one hand and place your opposite hand and knee on a bench
- Begin with the dumbbell hanging down towards ground
- Pull the dumbbell into your body, keeping your elbow in and palm facing inward
- Lower back down with control

Single-arm supported bent over row

Modification: decrease weight 
Reps: 12R

- Begin by lying supine on a flat bench with dumbbells above your chest
- Keep your shoulder blades retracted and flat against the bench
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell bench press

Modification: decrease resistance in band, use lighter band
Reps: 12-15R

- Stand on top of resistance band
- Grab band with both hands, putting as much resistance in the band as desired
- Engage lats and pull hands into sternum, squeezing shoulder blades together
- Lower back down to starting position

Banded bent over row

Modification: decrease resistance in band, use lighter band
Reps: 12-15R

- Stand on top of resistance band
- Grab band with both hands and bring into front rack position
- Press band overhead until elbows are fully extended
- Keep core tight and ribs tucked down
- Lower back to front rack position

Banded strict press

W4/D2 Wednesday - Upper Body

Jennifer

W4/D2 Wednesday - Upper Body

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