Name: Playbook - Rob Lipsett - W1/D4 Upper B
Uploaded: 2022-04-04T21:40:32.441Z
Duration: 45 min
Description: W1/D4 Upper B

Casey

David

Great upper body pump! Thank you! Loved it!

Amman

Damien

Hessa

Derrick

Matthew Lawless

Great work out too bad I can’t do more than 1 pull up 🤣🤣

Eric

Shirley

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

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

John

- Lat pulldown / Weighted pull-ups
- Overhead press
- Seated cable row
- Flat bench press
- Wide grip pull-ups
- Cable face pulls
- Standing alternating dumbbell curls
- Tricep pushdowns

- 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 (25% drop set last set)

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

DB seated shoulder press

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

Seated cable row

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

DB flat bench press

- Hold the bar wide 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

Wide grip pull-up

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hold a dumbbell in each hand 
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating DB curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep pushdown

W1/D4 Upper B

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

W1/D1 Upper A

Luke

Jason

W1/D2 Lower A

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!

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/D4 Upper B

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