Name: Playbook - Paul Wright - Week 1-Day 4 (Upper)
Uploaded: 2022-09-05T06:06:59.761Z
Duration: 50 min
Description: Week 1-Day 4 (Upper)

Always a good time. My traps, lats, and arms are lit up. Those reverse single leg crunches had me. I feel really good. Thank you

Matt coffey

Watch the intro vid!
Day 4 will incorporate more core, over head pressing, pushing for the chest and triceps, and pulling for the back. There are some power supersets in this upper body day.

Equipment needed:
Free weights
Bench/chair/couch

Inch worm to low squat

High plank pike to twist

Pigeon stretch to pike flow

Hurdle step overs

Iso squat

Pop squat to arm raise

Athletic warm up

SOUND ON!
Use your upper body to roll hips off bench. You need a good grip on the bench for this. Leave opposite leg extended out. Alternate reps

Single leg rev crunch

SOUND ON!
Modify how needed. I’m making this harder for myself but regress if needed. Make sure to twist wrist on the press. Do one side then switch over

Iso split squat O.H. Press

Superset #1

SOUND ON!
Slow tempo down and pop up from the hole

Decline Push Up

SOUND ON!
Use light weights in your hands if you have them

Iso squat battle ropes

Superset #2

SOUND ON!
Use a challenging heavy weight. It shouldn’t feel easy getting to your last reps. Repeat on each side

Bird dog row

SOUND ON!
Use a medium sized weight that will challenge your triceps. I have a 30 pound weight here

Week 1-Day 4 (Upper)

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