Name: Playbook - Madi Ditler - W1/D4 Upper Body B
Uploaded: 2023-10-06T02:55:14.599Z
Duration: 45 min
Description: W1/D4 Upper Body B

- Grab the bar with a wide neutral grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Lying on an incline bench and a dumbbell in each hand
- Lower the dumbbells down to the chest keeping your wrists neutral
- Straighten the elbows and press the dumbbells back up to starting position

Incline Dumbbell Chest Press

- Pull the rope attachment toward the face, elbows going wide and pulling with the rear delts
- Lower the weight with control

Rope Face Pulls

- Hold the rope with your palms facing each other 
- Engage your biceps as you curl the rope up
- Pause at the top and lower slowly

Cable Rope Hammer 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

W1/D4 Upper Body B

W1/D1 Lower Body A + Abs

W1/D2 Upper Body A

W1/D4 Upper Body B

More workouts from Madi Ditler