Name: Playbook - Omar Romero - W2D1 - Upper
Uploaded: 2023-12-12T10:14:49.438Z
Duration: 60 min
Description: W2D1 - Upper

3x10 pull-ups 
4x8 dumbbell shoulder press
3x10 dumbbell tripod row (each) 
4x8 dumbbell chest press
4x8 dumbbell bent over row 
3x10 1 arm incline chest press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Tripod dumbbell row

Dumbbell chest press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

1 arm incline chest press

W2D1 - Upper

W1D1 - Legs

W1D2 - Upper

W1D3 - Legs

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

W2D1 - Upper

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