Name: Playbook - Kim Palmer-Nicks - W5/D1 Upper #1
Uploaded: 2023-02-01T22:15:22.986Z
Duration: 50 min
Description: W5/D1 Upper #1

As the reps decrease, you increase your weight. Don't sandbag now.

BB Shoulder Press 4 x 6

Chest Superset: 3 x 12
Incline DB Chest Press
Incline DB Bicep Curl

Chest/Shoulder Superset: 3 x 10
Single Arm DB Chest Press
DB Seated Arnold Press

Core Superset: 3 x 15/30
Weighted Sit Up
Crossbody Crunch

Finisher: 2 x Failure
Push-ups

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the floor keeping wrists neutral
- Bend elbows to bring the dumbbells towards shoulders

Incline Dumbbell Bicep Curl

Chest Superset

- Start with your arm fully extended
- Keep your core tight
- Lower the weight to your chest
- Press back up

Single Arm Dumbbell Chest Press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Chest-Shoulder Super Set

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Lying in the floor
- Bring right hand and left foot up to meet in the middle

Cross Body Crunch

Core Superset

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

W5/D1 Upper #1

W1/D1 Upper #1

W1/D2 Lower #1

W1/D3 Ruck

W1/D4 Upper #2

W1/D5 Lower #2

W1/D6 Rest Day!

W1/D7 Rest Day!

W2/D1 Upper #1

W2/D2 Lower #1

W2/D3 Ruck

W2/D4 Upper #2

W2/D5 Lower #2

W2/D6 Rest Day!

W2/D7 Rest Day!

W3/D1 Upper #1

W3/D2 Lower #1

W3/D3 Ruck

W3/D4 Upper #2

W3/D5 Lower #2

W3/D6 Rest Day!

W3/D7 Rest Day!

W4/D1 Upper #1

W4/D2 Lower #1

W4/D3 Ruck

W4/D4 Upper #2

W4/D5 Lower #2

W4/D6 Rest Day!

W4/D7 Rest Day!

W5/D2 Lower #1

W5/D3 Ruck

W5/D4 Upper #2

W5/D5 Lower #2

W5/D6 Rest Day!

W5/D7 Rest Day!

W6/D1 Upper #1

W6/D2 Lower #1

W6/D3 Ruck

W6/D4 Upper #2

W6/D5 Lower #2

W6/D6 Rest Day!

W6/D7 Rest Day!

W5/D1 Upper #1

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