Name: Playbook - Justin Howells - W5/D1 Upper A (Chest & Back Focus)
Uploaded: 2022-05-18T23:15:01.044Z
Duration: 45 min
Description: W5/D1 Upper A (Chest & Back Focus)

- Wide grip lat pulldown 2 x 8
- Db bench press 2 x 8

Superset:
- Incline db row 2 x 10
- Incline db press 2 x 10 (90 sec rest)

Superset:
- Db lateral raise 2 x 20,15,12,10
- Db reverse fly 2 x 20,15,12,10

- Barbell or db curl 2 x 8
- Decline skull crusher 2 x 8 (60 sec rest)

- 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

- 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

- 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

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Lay back on a decline bench
- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Decline EZ-bar skull crushers

W5/D1 Upper A (Chest & Back Focus)

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!

W5/D1 Upper A (Chest & Back Focus)

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