Name: Playbook - Pierre Dalati - W2/D6 Saturday 2: Full Upper Strength
Uploaded: 2022-05-02T16:14:03.855Z
Duration: 45 min
Description: W2/D6 Saturday 2: Full Upper Strength

This workout will be upper body focused. 3 push exercises and 3 pull exercises

- Hand from a pull up bar
- Pull down as if you’re doing a lat pull down
- Raise your body horizontally 

Easier Progression:
- Tucked front lever raise
- Lower bar assisted lat raise

Front Lever Raises

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Using a pull up bar 
- Attach a weight that your a comfortable with
- Perform a pull up 

Easier progression:
- Regular pull ups 
- Bodyweight rows
- Lat pull downs

Weighted Pull Ups

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Easier Progression:
- Regular dips

Weighted dips

- 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

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

*Perform each set on both sides

Dumbbell alternating bent over rows

W2/D6 Saturday 2: Full Upper Strength

It was amazing bro.. I really feel it and I love how everything is in order so i won’t have to just do random things in one workoit

Geovanny

Chase

Munsoor

W1/D1 Monday: Hybrid Back & Shoulders

Zach

W1/D2 Tuesday: Hybrid Chest

I’m an athlete but new to lifting especially with legs. I got in and out no problem, felt the burn but didn’t need to overload myself. Thank you 🙏🏾

Malcolm Mahogany

W1/D3 Wednesday: Explosive Legs & Abs

W1/D4 Thursday: Mobility

W1/D5 Friday: Arms & Bodyweight

W1/D6 Saturday: Cardio

W1/D7 Sunday: Rest 😎

New workouts that definitely gave me the pump and left my legs dead

W2/D1 Monday 2: Explosive Legs

This is a great workout! Love the program! Happy I started!

Romen

W2/D2 Tuesday 2: Hybrid Back

Chest is dead. Shoulders dead. All i got to say

W2/D6 Saturday 2: Full Upper Strength

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