Name: Playbook - Quin Bruce - W4/D1 Upper body
Uploaded: 2023-01-07T03:32:05.887Z
Duration: 60 min
Description: W4/D1 Upper body

Superset:
-DB incline press
-Dips (chest emphasis)

Superset:
-Lat pulldowns 
-Single arm cable rows 

Superset:
-Dumbbell lateral raises
-Front raises

-DB shoulder press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- 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 (Chest Emphasis)

Superset

- Grab the bar with a wide grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide Grip Lat Pulldown

- With the pulley set mid-way on the rack
- Pull the handle back engaging your mid and upper back
- Slowly reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Standing Cable Row

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally
- Lower the dumbbells with control

Dumbbell Lateral Raises

- Stand tall, holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

Dumbbell Front Raise

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

W4/D1 Upper body

Aldo

W1/D1 Upper body

Rory

W1/D2 Lower body

W4/D1 Upper body

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