Name: Playbook - Ryan Dengler - Day 4 FULL UPPER BODY
Uploaded: 2021-09-30T01:42:37.874Z
Duration: 90 min
Description: Day 4 FULL UPPER BODY

Josephine

Joshua

Matthew

Anthony Ashford

Alfredo Ramirez

FULL UPPER BODY
incline Smith Machine Bench: 5 x 10 reps (2 sec Negative)

Incline Dumbbell Fly: 4 x 12-15 reps

Underhand Lat Pulldown: 15, 12, 10, 8 reps

Wide Grip Cable Row: 4 x 10-12 reps

Seated Dumbbell Lateral Raise: 4 x 12 reps, Dropset 12 reps

Shoulder Press Machine: 4 x 8-10

Dumbbell Alternating Curl: 15, 12, 8, 6 reps

Tricep Pushdown: 5 x 10 reps to Failure

• You will have to roll a bench underneath the smith machine in order to perform this exercise
• The bench should be on the first or second notch incline
• The bar should come down to your mid chest

Incline Smith Machine Bench

•  Slight bend in your arms
• Try to touch your inner elbows together at the top for the best chest squeeze
• Go as low as you can comfortably go, feel a stretch in your chest
• Bring arms down at a slight angle (arms should not be flared directly out to your side)

Incline Dumbbell Fly

• Using an underhand grip, pull the bar down towards the middle of your chest
• You should be trying to emphasize pulling through your elbows
• Keep your chest up as you pull the bar through and squeeze your back

Underhand Lat Pulldown

●Push chest through as you pull your elbows back
●Try to pack your back together as much as possible
●Feel your lats fully stretch at the bottom of the movement
●Try to limit momentum (a little bit is okay)

Wide Grip Cable Row

• Meant to take away momentum and swing from the lateral raise
• Bring dumbbells all the way down to your side to stretch the shoulder
• Bring your arms to parallel with the ground at the top of the movement for the best squeeze

Seated Dumbbell Lateral Raise

• Bring handles all the way down to stretch your shoulders
• Press overhead and squeeze shoulders at the top of the movement

Machine Shoulder Press

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

Alternating Dumbbell Curl

• Let bar come all the way to the top to stretch the tricep (I try to touch my forearm to my bicep for the best stretch)

Day 4 FULL UPPER BODY

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