Name: Playbook - Rob Lipsett - W4/D4 Upper B
Uploaded: 2022-04-04T21:40:32.494Z
Duration: 45 min
Description: W4/D4 Upper B

Karen

- 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

W4/D4 Upper B

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!

W4/D4 Upper B

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