Name: Playbook - Nathaniel Massiah - Upper Body Workout A
Uploaded: 2022-04-19T02:08:29.337Z
Duration: 90 min
Description: Upper Body Workout A

Sick workout, been doing it for 3 weeks and I can see the progress

Cameron

It kinda felt like there wasn’t enough volume tbh but it wasn’t bad either 🤝

Kevzinoo

Hashim

Edward

Dope workout - tryna move away from full body and i liked this

Benjamin Williams

Jack

Harvey

Moyo

Bro fr first time trying a training programme and its safe to say u absolutely smashed it. Thanks for helping us out 👍

Shayaan

The first upper body day of the plan. Complete this workout on the first workout day of the week

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated neutral grip cable row

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine Incline chest press

- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Standing dumbbell curls

Upper Body Workout A

Mirco

Definitely better when you have a plan to follow with structure! Legs feel amazing and PUMPED

Great workout! Can’t wait to see the progress i make on this plan. 🦵🏼💪🏼

Abbie

Lower Body Workout A

Definitely good but not enough exercises so had to put in either leg curl or Romanian deadlift in

Jordan

Bator

It was good. I feel it can be harder. If there is any chance a bit more exercise.

Lower Body Workout B

It was great but I feel like it ended too quickly

Louis

Need to add lot more exercises. Seems like the app was rushed.

Timofte Andrei

Push Workout

This was too good haven’t felt my back ache like this in a while, nice to try new variations!

Upper Body Workout A

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