Name: Playbook - Michael Smith - W3/D1 UPPER
Uploaded: 2024-05-02T21:31:53.998Z
Duration: 90 min
Description: W3/D1 UPPER

Neil

- 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 down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- Stand astride the bar and bend at the hips to take a neutral grip on the v-bar (make sure the handle is pressed ask the way up to the plates)
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine 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

- Grab the bar with your palms facing forward
- 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

- Start by placing a barbell that is about chest high on a squat rack, grab the barbell using a pronated (palms facing forward) grip
- Make sure to grip the bar wider than shoulder width apart from each other
- Slightly bend the knees and place the barbell on the front of your shoulders
- Lift the barbell up and take a step back and position your feet shoulder width apart from each other
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Repeat for the recommended amount of repetitions

Standing Military Press

Perform the first set of each exercise back-to-back then take the recommended rest time. Do this for each set/round.

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Hold this contraction for 1 second
- Release back to starting position with control
- Repeat for the desired number of repetitions

Reverse Pec Deck Fly

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

superset: Lateral Raise x Upright Row

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

- Attach the rope to a high pulley and grab with an neutral grip 
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope 
- Using the triceps, bring the rope down until your arms are fully extended, spreading the rope slightly
- The upper arms should always remain stationary next to your torso and only the forearms should move
- Hold at contraction then return the rope slowly up to the starting point

Cable Rope Extension

- Place the back of your arm on the outer top edge of the bench
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up while keeping your elbow in a fixed position, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Concentration Curl

superset: Rope Extension x Curl

W3/D1 UPPER

Nick

Miguel

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

Dashaune

W1/D1 UPPER

Tawan

Going to use this spilt to get back in shape

Luis Hernandez

Nice workout. Love the instructional videos and the rest timer. Clutch!!

Mike

W1/D2 LOWER

John

Lukas

W1/D3 REST

Julian

Robert

W1/D4 UPPER

Mickael

W1/D5 LOWER

Jacob

W1/D6 CONDITIONING

W1/D7 Rest

W2/D1 UPPER

W2/D2 LOWER

W2/D3 REST

W2/D4 UPPER

W2/D5 LOWER

W2/D6 CONDITIONING

W2/D7 Rest

This workout really puts a strain on my core after being sick for a week👌🏽🔥

Rudy

W3/D2 LOWER

W3/D3 REST

W3/D4 UPPER

W3/D5 LOWER

W3/D6 CONDITIONING

W3/D7 Rest

W4/D1 UPPER

Since Day 1 til this workout, I’ve seen more strength in my legs than I started 11 months ago. 💪🏽

W3/D1 UPPER

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