Name: Playbook - Omar Romero - W1D2 - Upper
Uploaded: 2023-12-12T10:14:49.430Z
Duration: 60 min
Description: W1D2 - Upper

4x8 cable lat pulldown
4x8 barbell shoulder press
3x10 1 arm cable pulldown
4x8 barbell chest press
4x8 barbell bent over row 
3x10 1 arm shoulder press

- 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

Lat pulldown

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

1 arm cable pulldown

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

Barbell chest press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Single arm shoulder press

W1D2 - Upper

W1D1 - Legs

W1D3 - Legs

W2D1 - Upper

W2D2 - Legs

W2D3 - Upper

W3D1 - Legs

W3D2 - Upper

W3D3 - Legs

W4D1 - Upper

W4D2 - Legs

W4D3 - Upper

W5D1 - Legs

W5D2 - Pull

W5D3 - Legs

W5D4 - Push

W6D1 - Legs

W6D2 - Pull

W6D3 - Legs

W6D4 - Push

W7D1 - Legs

W7D2 - Pull

W7D3 - Legs

W7D4 - Push

W8D1 - Legs

W8D2 - Pull

W8D3 - Legs

W8D4 - Push

W9D1 - Legs

W9D2 - Pull

W9D3 - Legs

W9D4 - Push

W10D1 - Legs

W10D2 - Pull

W10D3 - Legs

W10D4 - Push

W11D1 - Legs

W11D2 - Pull

W11D3 - Legs

W11D4 - Push

W12D1 - Legs

W12D2 - Pull

W12D3 - Legs

W12D4 - Push

W1D2 - Upper

More workouts from Omar Romero