Name: Playbook - Rob Lipsett - W3/D1 Upper A
Uploaded: 2022-04-04T21:40:32.469Z
Duration: 45 min
Description: W3/D1 Upper A

Felt good to hit this one again! Thank you!

Amman

Hessa

Karen

- 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

W3/D1 Upper A

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

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

Desmon

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

W1/D1 Upper A

Derrick

Mitch

W1/D2 Lower A

Great upper body pump! Thank you! Loved it!

Damien

W1/D4 Upper B

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!!

Shirley

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

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!

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

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

W3/D1 Upper A

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