Name: Playbook - Taylor Ferringer - W1/D4 Upper
Uploaded: 2023-03-18T00:48:20.862Z
Duration: 75 min
Description: W1/D4 Upper

Warm Up - 

   Hanging Knee Ups

Working Sets -

   Seated Cable Row
   Lateral Raises
   KB Push Ups
   Hammer Curls
   Overhead Tricep Extensions

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- 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

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

DROPSET LAST SET

Standing side lateral raise

- Use heavy kettle bells or dumbbells. 
- Place the weights at a 45 degree on the ground.
- Place hands on the handles and stabilize yourself down then back up.

Kettle Bell Push Ups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

W1/D4 Upper

JP Johnson

Mikel

W1/D1 Push

W1/D2 Pull

The videos isn’t loading,but still good workout plans,i feel good

Thnayan

W1/D3 Legs

W1/D5 Lower

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

W3/D5 Lower

W3/D6 Rest Day

W3/D7 Rest Day

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Upper

W4/D5 Lower

W4/D6 Rest Day

W4/D7 Rest Day

W5/D1 DELOAD Push

W5/D2 DELOAD Pull

W5/D3 DELOAD Legs

W5/D4 DELOAD Upper

W5/D5 DELOAD Lower

W5/D6 Rest Day

W5/D7 Rest Day

W6/D1 HEAVY Push

W6/D2 HEAVY Pull

W6/D3 HEAVY Legs

W6/D4 Upper

W6/D5 Lower

W6/D6 Rest Day

W6/D7 Rest Day

W7/D1 HEAVY Push

W7/D2 HEAVY Pull

W7/D3 HEAVY Legs

W7/D4 Upper

W7/D5 Lower

W7/D6 Rest Day

W7/D7 Rest Day

W8/D1 MAX Push

W1/D4 Upper

More workouts from Taylor Ferringer