Name: Playbook - Mathieu Young Fitness - W1/D2 Upper Body
Uploaded: 2023-01-20T20:36:40.185Z
Duration: 75 min
Description: W1/D2 Upper Body

Bench Press
Bent-Over-Row
Dips
Incline DB bench press
Gorilla row
Bicep curl
Rower
Push up
DB push press

12 minutes to find a heavy 3.
During 12 minutes, perform 3 reps to build a heavy 3 and take rest as needed. Increase weight as much as you can.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Every Minute On The Minute
Every minute perform the following movement :

Min 1: 8 bent-over-row 
Min 2: 12 dips
(Alternate for 10min)

Rest remaining time.

Example : The 1st minute you do 8 bent-over-row in 30 seconds, you’re resting the following 30 seconds of the minute. Once the 1st minute has finished, you start the 2nd minute with 12 dips and repeat this process for during 10min.

- 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

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

EMOM 10min

4 rounds :
10 Incline DB bench press
20 (10/10) gorilla row
10 bicep curl

- 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

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

4 rounds

30-20-10 |Rest 1min| 10-20-30
Row calories
Push up
DB push press

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

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

Push-ups

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- 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

W1/D2 Upper Body

More workouts from Mathieu Young Fitness