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

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

It was enough hard, but great as first training.

Andre

Rifat

W1/D1 Full body

Alberto

Alejandro

W1/D2 Full body

Isam

W1/D3 Full body

Colton

W2/D1 Upper

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/D3 Upper

Community

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