Name: Playbook - Kalani Lenehan - W4/D5 Upper
Uploaded: 2023-05-14T06:43:12.182Z
Duration: 75 min
Description: W4/D5 Upper

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Perform 2-3 sets of light weights to warm up your chest before going into your working sets

Flat bench press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 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

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Cable Curls SUPERSET Cable Tricep Extensions

W4/D5 Upper

Gabe

Ignat Denis

Erik

W1/D1 Push Day

Juan Ayala

Good to be back in the gym. Great workout to start back.

Sean

W1/D2 Pull Day

W1/D3 Rest Day

Good man, ass kicker. getting back into the gym. good shit.

Elliot

My legs ouchieee! 😭 but was a tough workout💪

Angel

Started the gym after a while . This was easy for me since I rather use machines vs weights.

Valeska

W1/D4 Leg Day

First week was a blast. Best time I’ve had going to gym in a while and feeling great. Exited to see what happends in the coming weeks 💪🔥

Aaron

W1/D5 Upper

W1/D6 Rest Day

W1/D7 Rest Day

Emilka

W2/D1 Push Day

Russ

Really enjoying your workouts! I was off the wagon for a few months because I got a puppy, and your beginner split is perfect for me to get back into it.

Adam

W2/D2 Pull Day

W2/D3 Rest Day

Sabin

W2/D4 Leg Day

W2/D5 Upper

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Rest Day

My legs 😭😭😭 I love the burn though, trying to get big booty hot boy summer 🤣 great workout

W3/D4 Leg Day

Week 3 ✅ love this so much!!! Best intro back into lifting

W3/D5 Upper

W3/D6 Rest Day

W3/D7 Rest Day

Killer beginner program. Wrapping it up this week and then onto the split program

W4/D5 Upper

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