Name: Playbook - Justin Howells - W3/D1 Upper
Uploaded: 2022-05-18T12:09:50.595Z
Duration: 45 min
Description: W3/D1 Upper

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 4 x 8-10 
4. Wide Grip Lat Pulldown 4 x 8-10 
5a. DB Seated Shoulder Press 4 x 8-10
5b. DB Upright Row 4 x 10-12 
6a. Standing rope curl 4 x 15,12,10,8
6b. Rope pushdown 4 x ,15,12,10,8

- 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 4 x 8-10
5b. DB Upright Row 4 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 4 x 15,12,10,8
6b. Rope pushdown 4 x 15,12,10,8

- 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

W3/D1 Upper

Carlos Guzman 

W1/D1 Upper

W1/D2 Legs & Abs

W1/D3 Upper

Leg workout was so good, I was nauseous by the time I started abs. So good!

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

6AM workout and im definitely awake now! Biceps are pumped

W2/D3 Upper

Adductors were sore for a whole week the first time doing these sets. Can’t wait for another week of torture!

W3/D1 Upper

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