Name: Playbook - Rob Lipsett - W1/D1 Upper A
Uploaded: 2022-04-04T21:40:32.430Z
Duration: 45 min
Description: W1/D1 Upper A

It was good the variety was good more reps tho

Jennifer

Jeremy

Would love variations of exercise without cable. I have most equipment at home but had to do lat pull down with resistance bands and cable fly with dumbells

Veronica

Laurin

Great I like the isolated muscle work. I had to cut short but will work into my regular routine

Cassie

If it could be brought down to 6 exercises

Podge

SteenBulkensen

Austin

Kiks

Chris

Luke

Darwin Fremont

Theo

I love the workout it’s pretty simple to follow

Casey

Good workout, great way for me to start getting back to the gym.

Russell

Good stuff! Got a pump and a good sweat goin

Jarom

David

mohamed

Jsimba

Just getting back into it, love the timing and simple routine with clear instructions on form.

Maryska

Pushed it hard! Loved this upper body pump. Went up in weight. Thanks!

Amman

Good Workout. Really good mixture of all the upper body parts.

Desmon

Loved the upper body pump! Felt it! Thank you!

tyler

New to this program. Enjoyed the pump! Thank you!

Hessa

Coach

Derrick

Melissa

Matthew Lawless

Jermaine

Woody

Awesome workout for starting back up at the gym.

Summer

Intense enough to tire me out and not too difficult for a beginner!

Achintya Sharma

Sayf

Viktoria

Challenging I’m so out of shape!  It’s nuts how you can be super strong and conditioned one year and it so much the next !  I’m 49 this year and no excuses!

Venessa

Aaron

Hector Rodriguez

Great workout!! I’m on this app doing Claire’s challenge and stumbled on your UL4 program.  Im going to do this alongside her challenge! Thanks!

Nick

Marcus

Rushton

Grayland

Shirley

Killer first workout. Can’t wait to see what else is in store.

- Incline bench press
- Lat pulldown / Weighted pull-ups
- Flat dumbbell press
- Chest supported row
- Lateral side raises
- Cable chest Flyes
- Overhead tricep extension
- Bicep preacher curls

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows, engaging your chest as you press

Incline bench press (25% drop set on last set)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Lay on bench with your entire spine pressed down 
- Start with DB's at your chest 
- Press weight overhead and hold for 2s at the top 
- Lower with control

Flat DB Chest Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down

DB chest supported rows

- Start standing with a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing DB lateral raises

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Stand with your elbows bent and DB behind your head 
- Keeping your elbows stabilized, reach DB's towards the ceiling as you lengthen the arms 
- Keep your shoulders pressed down and your core engaged

Overhead DB Tricep Extensions

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ-bar preacher curls

W1/D1 Upper A

Jason

W1/D2 Lower A

Great upper body pump! Thank you! Loved it!

W1/D4 Upper B

Was tough after doing the lower body 2 days prior. Loved it

Wow great lower body pump! Enjoyed it. Thank you!

W1/D5 Lower B

Fantastic upper body pump. Felt it! Thank you!

W2/D1 Upper A

Wow felt the lower body pump! Enjoyed it. Thank you!!

W2/D2 Lower A

Wow! Loved this upper body pump! Was tough and enjoyed it. Thank you!

Eric

W2/D4 Upper B

Wow! A fantastic lower body pump! I really felt it! Enjoyed it. Thank you!

W2/D5 Lower B

Felt good to hit this one again! Thank you!

W3/D1 Upper A

Great lower body pump! Enjoyed this one again. Thank you!

Fantastic lower body pump. Felt it. Loved it. Thank you!

W3/D2 Lower A

Great upper body pump! Did alts because I was under the weather. Felt it! Thank you!

W3/D4 Upper B

Wow! Thank you for that! Great lower body pump! Went lighter due to feeling sick but felt the pump! Thank you!!

William

Hotel gym today made for dumbbell led workout

W3/D5 Lower B

Great upper body pump! Went up in weight! Felt it! Thank you!

W4/D1 Upper A

Amazing lower body pump! Felt strong and felt the pump! Thank you!

Hunter

W4/D2 Lower A

Wow! Went up on weight in some. Really felt this upper body pump! Loved it! Thank you!

Karen

W4/D4 Upper B

Wow! Felt this lower body pump! Hit it hard! Enjoyed it. Thank you!

W4/D5 Lower B

Wow great upper body pump! Went up in weight! Felt it! Loved it! Thank you!!

W5/D1 Upper A

Wow!! Loved it!! Went up in weight and pushed it hard! Felt it! Thank you!!

W5/D2 Lower A

Great upper body pump! Felt it. Loved it. Thank you!!

W5/D4 Upper B

Omg! Really felt this lower body pump! Enjoyed it and loved it! Thank you!!!

W5/D5 Lower B

Wow felt it today. Loved this upper body pump. Thank you!!

W6/D1 Upper A

Wow fantastic lower body pump! Really felt it. Loved it. Thank you!

W6/D2 Lower A

Great upper body pump! Pushed it hard! Loved it! Thank you!

W6/D4 Upper B

Wow really felt this lower body pump! Loved it! Thank you!!!

W6/D5 Lower B

Great upper body pump! Felt it and consistent! Loved it. Thank you!

W7/D1 Upper A

Amazing lower body pump. Really felt it. Enjoyed it. Thank you!

W7/D2 Lower A

Wow pushed it hard! Great upper body pump! Loved it. Thank you!

Would be good to have at least one alternate exercise for each

Michael

W7/D4 Upper B

Wow great lower body pump! Pushed through it well. Loved it. Thank you!

W7/D5 Lower B

Wow loved this upper body pump! Went up on weights! Loved it and felt it! Thank you!

W8/D1 Upper A

Great lower body pump! Felt it and loved it. Thank you!

W8/D2 Lower A

Great upper body pump! Went up in weight. Pushed it hard! Enjoyed and loved it! Thank you!!!

W8/D4 Upper B

Wow this incredible lower body pump! Went up in weight and pushed it hard! Absolutely loved it and loved this program! Felt some good gains! Thank you and will be back for another program!!

W1/D1 Upper A

Community

More workouts from Rob Lipsett