Name: Playbook - Oliver Forslin - W3/D4 Upper
Uploaded: 2021-11-13T16:16:38.197Z
Duration: 45 min
Description: W3/D4 Upper

Steven

Day 5 Upper

- Chest press machine 3 x 12
- Close grip seated cable rows 3 x 12
- Shoulder press machine 3 x 10
- Lat pulldown 3 x 10
- Dumbells side laterals 3 x 10

Superset
- Bicep cable curls 4 x 10
- Tricep pushdown 4 x 12

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

Chest press machine

- 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

- 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

- 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

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

Seated side lateral

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

Bicep cable curl (bar)

- 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)

Superset

W3/D4 Upper

David

Mario

W1/D1 Lower

Stephen

Enoch

W1/D2 Full body

W1/D3 Core

Kevin

W1/D4 Upper

Nardin

W1/D5 Full body

Maxwell Ashley

W2/D1 Lower

Good pump 

Thanks Oliver 

Regards Aurora from  🇨🇦

W2/D2 Full body

W2/D3 Core

W2/D4 Upper

W2/D5 Full body

W3/D1 Lower

W3/D3 Core

great way to focus on all the body!! great way to start the week!!!

W3/D2 Full body

W3/D5 Full body

great way to start the week!! good for legs!!

W3/D4 Upper

Community

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