Name: Playbook - Marfred Suazo - W2/D1 Upper Body - Speed
Uploaded: 2021-01-18T11:49:22.914Z
Duration: 45 min
Description: W2/D1 Upper Body - Speed

Lie on your back on a flat bench. Lift the bar off the rack and hold it straight over you, keeping your arms locked. This is the starting position.
Next, inhale and bring the barbell down as fast as you can in a controlled manner until it reaches your mid-chest.
Immediately, push the bar back up to starting position as quickly as possible.

Speed Bench Press

Grasp two dumbbells and lie supine (on your back) on a flat bench with your feet firmly placed on the floor or upon a raised platform.
Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle), press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Maintain a neutral wrist position (avoid flexion/extension at the wrist joint).

Db bench press

Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift the bar from the floor , bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled towards the sternum. Then slowly lower the bar to the starting position and repeat.

Barbell bent over row

Grasp lever handles with shoulder width to wide overhand grip.
Pull lever up to torso. Return until arms are extended and shoulders are stretched downward. Repeat.

T bar row

Use a seated cable machine and a narrow handle, and place the feet on the floor with knees bent and maintain a straight back. Hold the handle and lift the chest while slowly pulling the elbows backwards close to the rib cage until the handle touches the front of the stomach. Pause for one second before slowly straightening the arms to return the weight to the original starting position.

Seated row

Keep the back straight, press the feet into the floor, and spread both arms apart until they are in a straight line. Pause before slowly returning to the starting position.

Rear delt flies

W2/D1 Upper Body - Speed

What a session!
Please upload new workouts🔥😜

Benito

Will

Amazing session. Enjoyed every moment!

I hope that you will upload many more workout💪🏻😛

Beni

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I don’t have the equipment for the sled work

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No hack squat machine what should I do instead ?

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Feel the gain. 
Will you upload new workouts?🔥

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Amazing 4 week plan not your basic regular routine workout. Plan is very thorough-description are meticulously written; I knew exactly what to do and how my form should be. As I went forward with the plan I noticed how I was gaining strength day by day and I could procede to increase the weights also helped a lot with my mobility. Absolutely Loved it! Looking forward to many more. Most likely to re -do this one again🌟🌟🌟🌟🌟

W2/D1 Upper Body - Speed

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