Name: Playbook - Justin Howells - W3/D1 Upper
Uploaded: 2022-05-18T23:15:00.983Z
Duration: 45 min
Description: W3/D1 Upper

Day 1 - Upper

1. Dumbbell flat bench press 3 x 6-8 
2. Incline DB Row 3 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 2 x 8-10
5b. DB Upright Row 2 x 10-12 
6a. Standing rope curl 2 x 8-10
6b. Rope pushdown 2 x 8-10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- 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

- 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 2 x 8-10
5b. DB Upright Row 2 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 2 x 8-10
6b. Rope pushdown 2 x 8-10

- 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

W3/D1 Upper

It was great! Ive been having hard time getting back in the gym. I saw on your instagram page about having a plan of action and after I downloaded the app. I was on your online training program for 3-4 months about two years ago and that’s when I feel I was at my best mentally and physically. Wish I never stopped because after I stopped I struggled mentally and physically.

Thank you!

W3/D1 Upper

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