Name: Playbook - Justin Howells - W4/D3 Upper
Uploaded: 2022-02-17T14:23:43.873Z
Duration: 45 min
Description: W4/D3 Upper

Day 3 - Upper B

1. Wide grip pull ups 3 x failure 
2. Machine chest press 3 x 8-10
3a. Incline Db row 2 x 10-12
3b. Incline Db press 2 x 10-12 
4. Rope straight arm pulldown 2 x 12-15
5. Mid cable fly 2 x 12-15
6a. Seated side lateral raise 3 x 12-15
6b. Incline Db front raise 3 x 12-15
7. Cable rope overhead triceps extensions 3 x 15,12,10
8. Machine preacher curl 3 x 15,12,10

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Pull yourself up so your chin goes over the bar engaging your back as you pull
- Pause and return to the initial position

Wide grip pull ups

- 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 3 x 12-15
6b. Incline Db front raise 3 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

W4/D3 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

Carson

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”.

W4/D3 Upper

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