Name: Playbook - The Lost Breed - W2/D5 Upper Body
Uploaded: 2022-03-03T04:45:30.702Z
Duration: 45 min
Description: W2/D5 Upper Body

Jarrad

Gylain

FRIDAY: UPPER BODY

*Perform each exercise back to back resting as little as possible in between exercises.
*If you want to up the intensity add more reps or increase weight for each exercise.

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 DB Shoulder Press (no back support) 
- 10 DB Chest Press
- 10 DB Rows
- 10 Close Grip Single DB Curls

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Chin Ups
- 10 Close Grip Pushups 
- 10 Tricep Pushdowns 
- 10 Rope Face Pulls

COOL DOWN: 
10-20 minutes on cardio machine of choice

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

- Start in a plank position, hands elevated
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Elevated Mountain Climbers

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 DB Shoulder Press (no back support) 
- 10 DB Chest Press
- 10 DB Rows
- 10 Close Grip Single DB Curls

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB Shoulder Press (No Back Support)

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Close Grip DB Chest Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent Over DB Rows

- Hold the end of a single dumbbell with both hands
- Curl the dumbbell up toward your shoulder engaging your biceps 
- Lower the dumbbell with control

Close Grip Single DB Curl

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Chin Ups
- 10 Close Grip Pushups 
- 10 Tricep Pushdowns 
- 10 Rope Face Pulls

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Lower with control

Chin-ups

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push Up

- Stand tall, abs engaged and upper arms locked at your sides
- Press the v-bar down until your elbows are straight (short of full lockout)
- Bend the elbows to return to the starting position

Tricep Pushdown

- Pull the cable towards your face with elbows flared outward

Rope Face Pulls

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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1 Set - All Rounds / Reps
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95LB BB, 35LB DB
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1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
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1 Set - All Rounds/Reps
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1 Set - All Rounds / Reps
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