Name: Playbook - Ryan Dengler - Day 1 UPPER BODY #1
Uploaded: 2021-09-30T02:53:08.572Z
Duration: 75 min
Description: Day 1 UPPER BODY #1

Clay

Elijah McCoy

Josephine

Tyler

Great workout man! Thanks for helping me get back into a solid routine :)

Cameron

Great 4 day workout.  Exactly what I’ve been looking for 🙌🏻

Corey

Awesome workout. For the alternating curls set I just wanted a little more clarification as to whether it was 10
reps total or 10 reps per arm?

Melissa Gabriel

Jemma

UPPER BODY #1
Barbell Bench Press: 3 x 6 reps

Incline Dumbbell Bench: 3 x 8-10 reps

Barbell Row: 3 x 8 reps

Lat Pulldown: 3 x 8-10 reps

Overhead Tricep Extension (Barbell or Dumbbell): 3 x 10 reps

Rope Tricep Pushdown: 3 x 12 reps

Dumbbell Alternating Curl: 3 x 10 reps

Straight Bar Cable Curl: 3 x 12 reps

• No pause for this bench
• Just touch your chest and press it up without stopping
• This does not mean bouncing it off your chest (Still utilize control as the bar hits your chest)

Touch and Go Bench Press

• Bring the dumbbells together at the top to get a full squeeze in your chest
• Full stretch at the bottom (You don't have to touch your chest, but you should be coming close to it, enough to feel a stretch in your chest)

Incline Dumbbell Bench

• Start with bar just below knees to get a full stretch in the lats
• Bar should stay very close to your thighs as you pull
• Torso should come to about 45 degree angle at the top

Barbell Bent Over Row

●Pull down to your upper chest
●Keep your chest up as you pull through (don't hunch your back over)
●Grip just outside shoulder width
●Pack your back together as much as you can at the bottom as you squeeze
●Let your arms straighten out at the top and feel a full stretch in your lats

Lat Pulldown (Wide Grip)

●Keep grip close
●Keep elbows tucked as much as possible (prevent flaring out)
●Full stretch at the bottom (go as low as you can comfortably)
●Squeeze Tricep at the top when fully extended

Barbell French Press

●Athletic stance, slight bend at the hips
●Turn hands out and away as you squeeze the tricep at the bottom
●Let the rope come all the way back up to allow the tricep to stretch at the top
●I recommend holding the squeeze at the bottom for a second

Rope Tricep Pushdown

• Start with neutral grip and rotate your palms up as you curl the dumbbell

Alternating Dumbbell Curl

• Keep upper arm stationary
• Minimal swing (don't overextend your back)
• Flex tricep at the bottom to get a full stretch in the bicep
• Focus on the squeeze at the top

Cable Curl (Straight Bar)

Day 1 UPPER BODY #1

Jessie Allen

Awesome work out! Any alternatives if you don’t have certain machines? Thanks again Ryan!

Day 1 UPPER BODY #1

Community

More workouts from Ryan Dengler