Name: Playbook - Justin Howells - W2/D1 Upper
Uploaded: 2022-02-17T14:27:37.572Z
Duration: 45 min
Description: W2/D1 Upper

Carson

Day 1 - Upper A

1. Barbell bench press 4 x 6-8 
2. Barbell row 4 x 6-8 
3. Plate loaded machine incline chest press 3 x 8-10 
4. Wide Grip Lat Pulldown 3 x 8-10 
5a. DB Seated Shoulder Press 3 x 8-10
5b. DB Upright Row 3 x 10-12 
6a. Standing rope curl 3 x 12,10,8
6b. Rope pushdown 3 x 12,10,8

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

5a. DB Seated Shoulder Press 3 x 8-10
5b. DB Upright Row 3 x 10-12

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Superset

6a. Standing rope curl 3 x 12,10,8
6b. Rope pushdown 3 x 12,10,8

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Stay upright and don't allow for your shoulders to overpower
- Push the rope down engaging your triceps
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

W2/D1 Upper

Christina

Perfect workout for a full week workout, short enough to get in and out, long enough to be sore as hell the next day 🤩🔥

Arth

Was an excellent challenge, great balance of workouts

W1/D1 Upper

Jared

My gym lacks some basic equipment so I had to do variations, but again, another great workout

Back squat
8@135
8@135
8@146
8@145

Db rdl
10@35
10@35
10@40
10@40

Single leg press
12@50 (all sets)

Enoch

W1/D2 Legs & Abs

Jonathan

Really enjoyed the variety of workouts this time. I enjoyed doing less sets with more workouts. It kept the workout from getting “boring”.

W2/D1 Upper

Community

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