Name: Playbook - Rob Riches - Day 3 - Upper Body Strength & Conditioning #1
Uploaded: 2022-06-17T19:05:11.560Z
Duration: 45 min
Description: Day 3 - Upper Body Strength & Conditioning #1

These exercises are performed as a straight sets, meaning each exercise is performed for the number of reps shown for set 1, then allowed a short rest period before starting the second set of the same exercise, followed by rest, then (if shown) a final third set followed by rest, and then move on to the next exercise. 

Your goal should be to use enough of a resistance (weight) that allows you to perform the exercise with good form and proper technique, but is challenging to complete the number of reps. 

Upon the next set, you should aim to increase the weight by a small amount (if possible, and only if you last set was performed comfortably with weight that you can now increase it to make it more challenging). 

If you're unable to increase the weight then try adding on a few extra repetitions.

Sit upright with your lower back pressed into the back of a bench set at, or close to, a 90-degree angle.

With a dumbbell in each hand, raised up to shoulder height with palms facing forwards, and elbows tucked in directly below your wrists. You should have a firm grip with knuckles pointing straight up.

Press the dumbbells directly up over your head, without fully locking out the arms, and without allowing the dumbbells touch each other over your head.

Flex your shoulders hard in this position, then lower the weights back to the starting position at a slightly slower rate.

Perform all reps in a smooth and controlled manner. There shouldn't be any jerking movements. 

This exercises focuses primarily on two portions of the shoulder (the front and side deltoid heads).

Seated Dumbbell Overhead Press

Sit upright on a bench with your hips and lower back firmly pushed in against the back pad. Keep your chest lifted, and shoulders pulled back and down, and hold a dumbbell in each hand, arms hanging straight down at the side of your body.

You'll be performing 3 different movements that are repeated in a cycle. The first rep will be a front dumbbell raise (you can choose to perform this one arm at a time, or both arms together), followed immediately by a side lateral raise, and then into a rear delt raise, whereby you lean your torso forwards so as to target the rear muscles of the shoulders.

Once each movement has been performed (which count as 3 reps), continue to repeat the cycle for the desired number of reps shown for each set.

This exercise will target all 3 heads in the shoulder: the anterior (front), middle (side) and posterior (rear) deltoid.

Seated Front, Side, Rear Raise

Lay on a flat bench with your shoulders pulled back, your upper and lower back making contact with the bench, and your knees at a 90-degree angle with both feet flat on the floor. 

Hold a dumbbell in each hand at the side of your shoulders with palms facing forwards and elbows tucked down under your grip. With your abs pulled in tight, exhale as you drive the dumbbells directly up over your chest, not letting them touch each other at the top.

Squeeze the pecs hard, then lower under control back down to the side of your chest while taking a breath in.

Using dumbbells gives a greater range of motion, your shoulders move more freely and you increase core activation.

Dumbbell Bench Press

Lay on a bench with a dumbbell in each hand, (neutral grip, palms facing each other), arms straight directly over your chest, with the elbows slightly bent.

Open out the dumbbells either side of you, (keeping the arms lengthened but with the elbows still bent slightly), until you feel a deep stretch in the chest. This should be around when your elbows are inline with your back.

Pause momentarily to eliminate momentum, and the return the dumbbells back in the same arc-like motion over your chest, stopping just before the weights touch. Flex the pecs hard, then lower them back down again.

The key to this being an effective exercise is to keep the arms fixed a the same angle and make the chest do all the work. 

Perform a drop set, lowering weight by 33% after reaching failure for 10 reps on set 3.

Dumbbell Flat Bench Fly

Secure a resistance band around a chin up bar by looping itself through one end, and with both hands gripping the bar with an overhand grip, place one knee through the end of the band and cross your legs so as to secure the band from coming free during the movement.

Perform chin ups as usual, pulling yourself up towards the top of the bar by driving your elbows down and engaging the large muscles in your back. Pause momentarily at the top to flex your back and shoulders, and lower yourself back down to allow a full stretch in the back.

The use of the resistant band helps support some of your weight during the movement. If you're able to perform all reps fairly comfortably, try slowing the negative/decent of the movement for a count of 3.

Banded Chin Ups

Set up an incline bench (45 degrees), and place your left knee on the seat with your left arm stretched out in front of you on the upper bench to support yourself. 

Pick up a dumbbell in your right hand and keeping your body fixed with a straight back, shoulders pulled back and chest lifted, row the dumbbell up to the side of your waist, driving the elbow up towards the sky. Your hips shouldn't be moving or rotating, as only the right arm is moving.

Pause momentarily at the top before lowering the weight all the way back down for a great stretch in the back, but don't allow the weight to touch the floor.

Keep your grip fixed for the first 2 sets (neutral, grip facing you). On the last set, try rotating your wrist inwards (90 degrees) as you row the weight up.

The main muscle group worked during the single-arm row is the latissimus dorsi (lats). You also engage the entire back, shoulders, and arms.

One Arm Dumbbell Row

Sit upright with your lower back pushed up against the back-pad and the soles of your feet firmly on the ground. With a dumbbell in each hand at arms length at the side of your body, rotate your grip so that both palms are facing forwards. Keep your grip in this position throughout the full exercise.

Keeping the upper arms at the side of your body, curl up one dumbbell at a time, stopping when it reaches the height of your upper chest (or just before the elbow starts to pull forwards). Flex the bicep hard, and lower back to the start position, lengthening the arm but not straightening it out completely (as this relieves tension from the biceps). Repeat with the other arm. (Both arms count as 1 rep).


Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis.

Seated Alt Dumbbell Curl

Using a bench to help support you, position your right knee and hand on the bench, keeping your back straight, and hold a dumbbell in your left hand at the side of your body.

Raise your left upper arm up inline with your torso (keeping it here for the duration of the exercise), and flex your (left) tricep hard so as to extend the arm at the elbow and raise the dumbbell up behind you.

Ensure the weight isn't too heavy that you're unable to raise the weight up and fully squeeze the tricep. Perform all reps on one arm, then switch arms and repeat.

Day 3 - Upper Body Strength & Conditioning #1

More workouts from Rob Riches