Name: Playbook - Justin Howells - W4/D1 Upper
Uploaded: 2022-05-18T23:35:46.085Z
Duration: 45 min
Description: W4/D1 Upper

Probably the exercises that made the biggest changes concerning my muscle and power development since I started to train months ago.

François

Day 1 - Upper

1. Barbell bench press 4 x 6-8 
2. Incline DB Row 4 x 6-8 
3. DB Incline bench 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 8-10
6b. Rope pushdown 4 x 8-10

- 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 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

- 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 8-10
6b. Rope pushdown 4 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

W4/D1 Upper

W1/D1 Upper

W1/D2 Legs & Abs

Good to be back on the plan, great pump all around, just started running the program!

emilio

Heather

W1/D3 Push

W1/D4 Pull

I’ve already told you but these are solid. I jot everything down in a workout journal tho so don’t really use the mark off workout thing. I finished day 5 yesterday tho and I am sooooo sore

Lauren

W1/D5 Legs & Abs

alishia

W4/D1 Upper

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