Name: Playbook - Michael Smith - W1/D1 UPPER
Uploaded: 2024-01-07T10:32:57.561Z
Duration: 90 min
Description: W1/D1 UPPER

Miguel

It was nice, I have a lot of work to do strength wise

Dashaune

Was a very excellent workout being my first day back in some months 
Can’t wait for tomorrow

Julian

It was pretty intense but I pushed through

Rayhan

The Giant set at the end my God my shoulders are on 🔥

Kemonte

Joao Victor

Lukas

Micah

Darby

Jamon

Gustavo

Neil

Great work out to be back in the gym I took my time doing it but I feel great after this work out.

Carlitos

Payton

First time trying upper body and it was amazing! Perfect workouts!

Kyle

Will

Adrien

Ernest Ubaonu Jr.

Mohamed

Bongani

Steve

It was a challenging workout with lots of volume but fun.

Anthony

Miguel Arias

ROBELIS

German

Fredy

Timothy

Amazing workout as always from MerkFitness!

Allyssa

O Neil diaz

Great first day workout looking forward to more!!

Quinn

donn

Marceles

Gomolemo

aurelio murillo

Nate

Oscar

Alfonso

Best workout I have done in a while highly recommended

Matthew

Hassan

🔥 crazy for my 1st day back in 2months!

Jamar Akem

First day on this program and week 1 was too good! Appreciate you bro.

Valentin

The pull ups was hard for me! Since I just got into the gym, I think it would be best if I had an alternate workout than doing a pull-up and high knees raises while doing a pull up

Andre

Israel

Jordan

Subhajit

- Lying on an incline bench, Hold light dumbbells in each hand
- Extend and raise your arms in the shape of a “Y” formation (thumbs upward) 
- Then bring them down to form a “T” (thumbs down)
- Follow with the last movement by putting your arms in the shape of a “W” by shrugging and squeezing your shoulder blades together and raising your arms like a field goal, rotating your thumbs pointing behind you

Warm Up: Y-I-W Raise

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Start by wrapping your dip belt around your waist, chain side in front
- Attach your weight plate to the dropped side before looping it around, and clip it back to the other side of your belt
- Mount the dip bars, holding onto the bars as you hold your body at arm’s length (arms and elbows straight and locked)
- Keep your head in line with your trunk, wrists in line with your forearms
- Inhale as you slowly start to lower your body
- Let your torso move slightly forward and your elbows to flare out to the side
- Once you feel a stretch in your chest, breathe out and start to push yourself slowly back up to the starting position

Weighted Dip

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Reverse Grip Lat Pulldown

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with one hand
- Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs
- While maintaining the torso stationary (no swinging), lift the arm laterally with a slight bend on the elbow and the palms of the hand always faces down
- Continue to go up until you arm is slightly above parallel to the floor 
- Pause for a second at the top
- Lower the arm back down slowly to the starting position
- Complete desired reps then repeat on the opposite side

Single Arm Cable Lateral Raise

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise - Rope Attachment

- From a split stance position, pull the cable towards your face with elbows flared outward, engaging your rear delts and upper back 
- Slowly return the weight back to starting position

W1/D1 UPPER

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