Name: Playbook - Rob Lipsett - W6/D4 Upper B
Uploaded: 2022-05-23T10:44:45.968Z
Duration: 45 min
Description: W6/D4 Upper B

- 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

W6/D4 Upper B

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!

W1/D1 Upper A

Derrick

Mitch

W1/D2 Lower A

Great upper body pump! Thank you! Loved it!

Damien

Hessa

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

Karen

W2/D4 Upper B

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

W2/D5 Lower B

W3/D1 Upper A

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

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/D5 Lower B

W7/D1 Upper A

W7/D2 Lower A

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

W6/D4 Upper B

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