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

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

It was enough hard, but great as first training.

Pierluigi

Andre

Rifat

W1/D1 Full body

W1/D2 Full body

Isam

W1/D3 Full body

Very pleasure leg training ! 🔥💪😈

There was no single leg hamstring machine at my local gym but did prone hamstring raises (machine) instead all in all great workout, haven’t sweat that much in a while

W2/D1 Upper

Community

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