Name: Playbook - Nina Marie - W1/D4 Upper Push/Pull
Uploaded: 2024-05-11T01:19:07.637Z
Duration: 60 min
Description: W1/D4 Upper Push/Pull

Strength:
Barbell OH Press
Pull ups

Size:
Underhand BB Row
Decline Push Up

BW Row
Landmine Rotational Press

BB bicep Curl
BB Skull Crusher
Band Face Pull

Single Arm Row

Speed Intervals

Increase the weight, as the reps decrease if you are able on the shoulder press.
Aim to get 1-5 reps of pull ups. If you can do more than 5 unassisted, challenge yourself with some added weight.

Overhead Barbell Press

Slow Pull Ups

Strength

Superset these two exercises.
Use a moderate to heavy weight for the rows, aim for 6-8 reps per set.
Go for max reps on decline push ups.
If you can not perform the decline push up, perform a regular push up or push up off your knees.

Barbell Underhand Row

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Super Set 1

If you do not have access to a landmine set up, you can simply use a dumbbell.
Begin by holding it at your shoulder, and as you press up towards the ceiling, rotate your body at the same time. Bring back to starting position. 

You can also sub out chin ups for the bodyweight row.

Wide Grip Bodyweight Row

Landmine Rotational Twist & Press

Super Set 2

If you do not have a barbell, simply use dumbbells

Barbell Bicep Curl

Barbell Skullcrusher

Circuit

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

This is a speed section.
You will sprint for 20 seconds, walk for 40 seconds. 
Do this 3 times...this is one round.
you will then jog for 1 minute
and then repeat the above for a total of 3 rounds.

Running

W1/D4 Upper Push/Pull

W1/D1 SQUATS

W1/D2 BENCH: Push Pull

W1/D3 Leg Power & Conditioning

W1/D5 DEADLIFTS

W2/D1 Squats & Core

W2/D2 Upper PULL

W2/D3 Conditioning

W2/D4 Upper PUSH

W2/D5 Deads & Core

W2/D6 Conditioning & Mobility **optional**

W3/D1 Squats & Core

W3/D2 Upper Push/Pull

W3/D3 Cardio Conditioning ***optional**

W3/D4 Upper Push/Pull

W3/D5 Deads & Core

W3/D6 Conditioning ***optional***

W4/D1 Squats & Core

W4/D2 Upper Push/Pull

W4/D3 Conditioning

W4/D4 UPPER PUSH/PULL

W4/D5 Deadlifts & Core

W4/D6 Cardio & Core

W5/D1 Squats & Core

W5/D2 Upper PULL

W5/D3 Conditioning

W5/D4 Upper PUSH

W5/D5 Deads & Core

W5/D6 Conditioning & Mobility **optional**

W6/D1 Squats & Core

W6/D2 Upper Push/Pull

W6/D3 Cardio Conditioning ***optional**

W6/D4 Upper Push/Pull

W6/D5 Deads & Core

W6/D6 Conditioning ***optional***

W1/D4 Upper Push/Pull

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