Name: Playbook - Steven Cao - UPPER DAY A
Uploaded: 2022-12-28T22:36:26.099Z
Duration: 75 min
Description: UPPER DAY A

Coach Instructions 
UPPER DAY A WORKOUT 👇🏽
WARM UP
3 SETS CHEST FLYS USING CABLES OR MACHINE (FOCUSING CHEST)
3 SETS CABLE PULL OVERS ( FOCUSING LATS)
3 SETS SIDE LATERAL RAISES ( FOCUSING SIDE DELTOIDS)
EACH SET AIM FOR 10-12 REPS

EXERCISE 1: INCLINE DUMBBELL PRESS
ALTERNATIVES: INCLINE - PLATED PRESS, BARBELL/SMITH MACHINE PRESS)

3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 2 : FLAT BARBELL PRESS 
ALTERNATIVES : FLAT DUMBBELL PRESS / FLAT MACHINE PRESS

2 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 3: BARBELL ROWS
ALTERNATIVES : SEATED CABLE ROWS, PLATED MACHINE ROW

3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 4 : LAT PULL DOWNS 
ALTERNATIVES : PLATED PULL DOWN, ANY PULLDOWN VARIATION 

2 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 5 : SHOULDER MACHINE PRESS
ALTERNATIVES: SHOULDER: DB PRESS , PLATED PRESS , SMITH MACHINE PRESS 

2 BUILD UP SETS OF 6-8 REPS. 
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 6 : BARBELL CURLS 
ALTERNATIVES: DB CURLS, CABLE CURLS, MACHINE PREACHER CURL.

2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXERCISE 7 : TRICEP ROPE PUSHDOWNS
ALTERNATIVES : DB OVERHEAD TRICEP EXTENSION, SKULL CRUSHERS, REVERSE PUSHDOWN)
 
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

WARM UP
3 SETS CHEST FLYS USING CABLES OR MACHINE (FOCUSING CHEST)
3 SETS CABLE PULL OVERS ( FOCUSING LATS)
3 SETS SIDE LATERAL RAISES ( FOCUSING SIDE DELTOIDS)
EACH SET AIM FOR 10-12 REPS

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover (wide grip)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

WARM UP / PRE EXHAUST

EXERCISE 1: INCLINE DUMBBELL PRESS
4 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1: 50 LB DUMBBELLS FOR 8 REPS
BUILD UP SET 2: 70 LB DUMBBELLS FOR 8 REPS
BUILD UP SET 3: 90 LB DUMBBELLS FOR 6 REPS

WORKING SET 1: 115 LB DUMBBELLS  TO COMPLETE FAILURE (12-18 REPS)
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE 100 LB DUMBBELLS  TO COMPLETE FAILURE (12-18 REPS)


- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Incline dumbbell press

EXERCISE 2 : FLAT BARBELL PRESS 
ALTERNATIVES : FLAT DUMBBELL PRESS / FLAT MACHINE PRESS
3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS TO FAILURE  (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Exercise Instructions
Focus on contracting your back on this, this
exercise is a mass builder so don't be afraid to go heavy. But remember its important to prioritize correct form.

EXERCISE 3: BARBELL ROWS
3 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)
EXAMPLE OF HOW I BUILD UP MY SET
BUILD UP SET 1: 135 LBS 6 REPS
BUILD UP SET 2: 185 LBS 10 REPS
BUILD UP SET 3: 225 LBS FOR 8 REPS
WORKING SET 1: 275 LB BARBELL  TO COMPLETE FAILURE (8-14 REPS)
WORKING SET 2: TYPICALLY WOULD DECREASE WEIGHT BY 10% 
SO I WOULD USE 245 LBS  TO COMPLETE FAILURE (8-14 REPS)

Barbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Exercise Instructions
LAT PULL DOWNS ( use shoulder width grip) 
For this exercise I want you to focus on the squeeze.

EXERCISE 4 : LAT PULL DOWN ( STANDARD WIDE-GRIP)
2 BUILD UP SETS OF 6-8 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS to FAILURE 
(REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

STRETCH IN BETWEEN SETS! VERY IMPORTANT.
FIND A FLAT SURFACE AND PUSH TOWARDS IT AND LEAN FORWARD TO STRETCH LATS AND BREATHE OUT AND TRY TO REALLY CONNECT WITH THE MUSCLE TISSUE.

Lat pulldown

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

EXERCISE 5 : SHOULDER MACHINE PRESS
ALTERNATIVES: SHOULDER: DB PRESS , PLATED PRESS , SMITH MACHINE PRESS 

2 BUILD UP SETS OF 6-8 REPS. 
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS to FAILURE (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

Plate loaded machine shoulder press

EXERCISE 6 : BARBELL CURLS 
ALTERNATIVES: DB CURLS, CABLE CURLS, MACHINE PREACHER CURL.

2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
2 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS to failure (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

EXERCISE 7 : TRICEP ROPE PUSHDOWNS
ALTERNATIVES : DB OVERHEAD TRICEP EXTENSION, SKULL CRUSHERS, REVERSE PUSHDOWN)
 
2 BUILD UP SETS OF 10-12 REPS. (45-60 SECOND REST IN BETWEEN SETS)
3 WORKING SETS (HEAVIEST WORKING LOADS)
AIM FOR 8-12 REPS to FAILURE (REST FOR ABOUT 2-3 MINS IN BETWEEN SETS)

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

UPPER DAY A

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