Name: Playbook - Paul Wright - Week 3-Day 4 (Upper)
Uploaded: 2022-08-22T17:06:15.249Z
Duration: 50 min
Description: Week 3-Day 4 (Upper)

Amazing way to finish the week, now time to follow up with your ab program to finish.🙌🏾💯

Matt coffey

Watch the intro vid!!!!
Modifications added again to keep the program progressive!

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 and PAUSE EACH REP

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. Increase weight when reps are less

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. Add weight for second and third sets just 5lbs or more if do able

Bird dog row

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

Week 3-Day 4 (Upper)

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