Name: Playbook - Oliver Forslin - W2/D3 Upper
Uploaded: 2021-08-27T18:51:17.495Z
Duration: 45 min
Description: W2/D3 Upper

Todd Poulton

Steven

Sebastian

Pierluigi

David

Kaeshaun

Filip

Everything is nice, but adding a picture of the muscles in all the exercises

Nezar

Stian

Sophia

Nardin

Love the app! Have a crazy pump tonight! Thanks!

Jared

- Barbell bench press 3 x 10,12,15
- Dumbbell chest flies 3 x 10,12,15
- Seated cable row bar 3 x 10,12,15
- Wide grip lat pulldown 3 x 10,12,15
- Plate front raise 3 x 10,12,15
- Seated dumbbell shoulder press 3 x 10,12,15
- Seated bent over rear felt flies 3 x 10,12 15
- Overhead dumbbell tricep extension 3 x 10,12,15
- Single arm dumbbell tricep kickback 3 x 10,12,15 (each arm)
- EZ bar curls 3 x 10,12,15
- Dumbbell hammer curls 3 x 10,12,15
- Russian twist 3 x 30 seconds

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flies

- Pull the bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (bar)

- 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

- Raise plate until you reach forehead height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest plate on your legs at the bottom

Plate front raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lowering back to starting position

Seated bent over rear delt flies

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead dumbbell tricep extension

- Hinge forward keeping a bend at your knees
- Hold the dumbbell, arm bent to 90 degrees at your side
- Extend your arm engaging your tricep
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single arm dumbbell tricep kickback

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (EZ bar)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your biceps
- Lower slowly and controlled back to starting position

Dumbbell hammer curls

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

W2/D3 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.

Sergio

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

Kevin Bracero

W1/D2 Full body

W1/D3 Full body

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

W2/D1 Upper

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

Enoch

W2/D2 Lower

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/D3 Upper

Community

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