Name: Playbook - Michael Smith - W4/D4 UPPER
Uploaded: 2024-05-02T21:31:54.094Z
Duration: 90 min
Description: W4/D4 UPPER

By the end of this session, feels like light work💪🏽

Rudy

- 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

- Lay on the incline bench with your feet flat on the ground
- Take a medium, pronated grip on the bar
- Remove the bar from the rack, holding the weight above your chest with your arms extended
- Lower the bar to the sternum by flexing the elbows (Maintain control and do not bounce the bar off of your chest) 
- Extend the elbows, pressing the bar up to the starting position

Incline Barbell Bench Press

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

One Arm Cable Row

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

- 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

- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs, palms of your hand will be facing each other
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other
- Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest (Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint)
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out (Make sure to use the same arc of motion used to lower the weights)
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions

Dumbbell Fly

superset: Dumbbell Press x Fly

- Attach a weight to a dip belt and secure it around your waist
- Grab the pull-up bar with the palms of your hands facing forward
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and slightly sticking your chest out
- Now, exhale and pull your torso up until your head is above your hands
- Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched

Weighted Pull-up

- 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

Setup:
Stand in the middle of the cable crossover machine, facing away from the weight stack.
Adjust the cable pulleys to the lowest position on each side.
Attach the D-handles or stirrup handles to the cable pulleys.
Choose an appropriate weight for your fitness level and attach it to the weight stack.
Grasp the handles with an overhand grip (palms facing down).

Execution:
Keeping your arms extended and maintaining a slight bend in your elbows, exhale and pull the handles backward and upward in an arcing motion.
Focus on squeezing your shoulder blades together as you pull the handles toward the midline of your body.
Continue the movement until your hands are almost touching in front of your body, and you feel a strong contraction in your rear deltoids and upper back muscles.
Hold the peak contraction for a brief moment, focusing on squeezing the target muscles.
In a controlled manner, inhale and reverse the movement, slowly returning your arms to the starting position.

Reverse Cable Crossover

superset: Lateral Raise x Reverse Fly

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

superset: Tricep Pushdown x Barbell Curl

W4/D4 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

Neil

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

W3/D1 UPPER

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

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. 💪🏽

W4/D4 UPPER

Community

More workouts from Michael Smith