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

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

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.

Great! I enjoyed the set and rep count design.

Jenny

👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻

Vince

Matthew

Loved the combination of different upper body parts mixed into the 1 session 💪

Peter

Ruben rios

Dale

A place to keep track of weights used would be nice.

John

Somewhere to save what weight I’m using would be great.

Eamonn

- 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

W1/D2 Lower A

I’m a little fat, pull ups were tough 😂

Just perfect buddy! Can't feel my body no more 🤟🏻

W1/D4 Upper B

Karen

Zimms

W1/D5 Lower B

W2/D1 Upper A

W2/D2 Lower A

W2/D4 Upper B

W2/D5 Lower B

W3/D1 Upper A

W3/D2 Lower A

W3/D4 Upper B

William

Hotel gym today made for dumbbell led workout

W3/D5 Lower B

W4/D1 Upper A

Hunter

W4/D2 Lower A

W4/D4 Upper B

W4/D5 Lower B

W5/D1 Upper A

W5/D2 Lower A

W5/D4 Upper B

W5/D5 Lower B

W6/D1 Upper A

W6/D2 Lower A

W6/D4 Upper B

W6/D5 Lower B

W7/D1 Upper A

W7/D2 Lower A

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

W1/D1 Upper A

Community

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