Name: Playbook - Justin Howells - W2/D3 Upper
Uploaded: 2022-05-17T22:12:33.308Z
Duration: 45 min
Description: W2/D3 Upper

Day 3 - Upper B

1. Neutral grip lat pulldown 2 x failure (90 sec rest)
2. Machine chest press 2 x 8-10
3a. Incline Db row 2 x 10-12
3b. Incline Db press 2 x 10-12 (60 sec rest)
4. Rope straight arm pulldown 2 x 12-15
5. Mid cable fly 2 x 12-15
6a. Seated side lateral raise 2 x 12-15
6b. Incline Db front raise 2 x 12-15
7. Cable rope overhead triceps extensions 2 x 12-15
8. Machine preacher curl 2 x 12-15

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Machine chest press

3a. Incline Db row 2 x 10-12
3b. Incline Db press 2 x 10-12

- Hold dumbbell in each hand
- Place chest against bench at 45 degrees
- Row the dumbbells to your sides
- Lower to starting position

Incline DB row

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Superset

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Squeeze arms togther in the middle of your chest
- Maintain a tight core and get a good stretch

Mid cable fly

6a. Seated side lateral raise 2 x 12-15
6b. Incline Db front raise 2 x 12-15

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- Lay back against an incline bench
- With a dumbbell in each hand raise the dumbbells forward and up to shoulder height
- Lower the dumbbells back down to starting position

Incline dumbbell front raise

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

- Keep your elbows on the pad
- Curl the handles up engaging your biceps
- Lower with a slow and controlled movement

Machine preacher curls

W2/D3 Upper

I felt my muscles very good with this workout. I want to complete whole plan

Edwin

Arth

W1/D1 Upper

Ryker Marshall

Awesome! I love your program, looking forward to your advanced routines!!

W1/D2 Legs & Abs

Stephanie

W1/D3 Upper

Alternatives to the abductor/adductor machine exercises would be appreciated.

Richard

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

W2/D4 Legs & Abs

This one is such a great quick and easy, before work routine! Love it!

W2/D3 Upper

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