Name: Playbook - Oliver Forslin - W2/D1 Upper
Uploaded: 2021-08-27T18:49:38.034Z
Duration: 45 min
Description: W2/D1 Upper

Best upper day I think I have had. Really felt the burn.

Sergio

Kevin Bracero

Steven

Sebastian

David

Colton

Alberto

Dude you are changing my life and it’s only week 2! Thank you

Alejandro

Robert

Amanda

The crunches at the end had me crying😂

Erik

Great workout no need for extra heavy weights to feel it as a first time gym goer I love the challenge

Jeremy

Enis

there was like only cable related workouts…can we throw in some dumbbells as well?

Dillon

Moises

Matt

Hawkar

Charlie

- Chest press machine 3 x 10,12,15
- Pec deck chest flies 3 x 10,12,15
- Close grip seated cable row 3 x 10,12,15
- Lat pulldown 3 x 10,12,15
- Shoulder press machine 3 x 10,12,15
- Dumbbell side laterals 3 x 10,12,15
- Bench dips 3 x 10,12,15
- Tricep cable pushdown (bar) 3 x 10,12,15
- Bicep cable curls (bar) 3 x 10,12,15
- EZ bar preacher curls 3 x10,12,15
- Crunches 3 x 20

- Press the handles forward
- Focus on squeezing your chest as you press forward
- Lower back to starting position

Chest press machine

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest flies

- Pull the V-bar in towards your body
- 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

Close grip seated cable row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Mid grip lat pulldown

- In a seated position
- Elbows bent to 90 degrees
- Straighten your elbows pressing the weight overhead 
- Lower back to starting position with control

Shoulder press machine

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side lateral

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep cable pushdown (bar)

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Bicep cable curl (bar)

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl (EZ bar)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W2/D1 Upper

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

W1/D2 Full body

W1/D3 Full body

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

W2/D2 Lower

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

W2/D1 Upper

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