Name: Playbook - Quin Bruce - W1/D1 Upper body
Uploaded: 2023-01-06T21:57:33.276Z
Duration: 60 min
Description: W1/D1 Upper body

Aldo

Superset: 
- Dumbbell bench press
- Push-up

Superset:
- Pull-ups
- Seated row 

Superset:
- Dips
- Overhead tricep extension with rope

- Preacher curls

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

Dumbbell Bench Press

- Start in a high plank position, with your hands just outside the shoulders 
- Bend at the elbows to lower your chest to the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself up

Push-up

Superset

- 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-ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Row

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, bend both legs
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips (Tricep emphasis)

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead Tricep Extension with Rope

- Sit down on the Preacher Curl Machine and select the weight
- Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
- Curl the handles as you exhale and you contract the biceps
- At the top of the position make sure that you hold the contraction for a second (Tip: Only the forearms should move, the upper arms should remain stationary and on the pad at all times)
- Lower the handles slowly back to the starting position

W1/D1 Upper body

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