Name: Playbook - Nick Dompierre - W2/D1 Upper Body 1
Uploaded: 2021-01-18T11:47:42.316Z
Duration: 45 min
Description: W2/D1 Upper Body 1

- Lay faceup on a horizontal bench with your feet flat on the ground
- Hold the barbell wider than shoulder width 
-  Lower the barbel to the center of your chest, in a controlled movement, maintaining pressure on your feet the entire time
- Once the bar touches your chest, press the weight back up explosively

Bench press

- Hold the bar with your palms facing you
- Pull yourself up
- Pause for one second at the top, squeezing your back
- Come down slowly

Chin up

- Hold the dumbbells with your palms facing you
- As you press up turn the dumbbells
- Hold for one second at the top and come down slowly

Arnold press - seated

- Place your legs slightly bent
- Bring the bar right below your chest
- Hola for one second and squeeze your back

Seated row - wide grip

- Hold the dumbbells with your palms facing your body
- Curl the dumbbell up
- Squeeze your biceps at the top and come down slowly

Hammer Curls

- Hold the EZ Bar behind your head
- Extend your arms engaging your triceps
- Make sure you keep your elbows close to your head

Standing french press

- Hold the dumbbells with your palms facing your body
- Bring your arms up with your elbows bent slightly
- Bring your arms up until your hands reach shoulder height
- Pause, and come down slowly

Lateral raises

W2/D1 Upper Body 1

Amazing workout. Could you please update the rest periods for S2 and S3?

shreya

First time lifting after a two week recovery. Needed a new program to get me back into the swing of it. Looking forward to seeing how these next few weeks go on your plan!

W2/D1 Upper Body 1

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