Name: Playbook - Nick Weihrauch - W1/D1 Upper Body
Uploaded: 2023-03-14T19:19:11.011Z
Duration: 40 min
Description: W1/D1 Upper Body

8 weeks till a better you! Day 1, let’s goo

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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