Name: Playbook - The Lost Breed - W4/D2 Upper Body
Uploaded: 2022-03-03T04:45:30.742Z
Duration: 45 min
Description: W4/D2 Upper Body

Gylain

Week 4
All Rounds / Reps
All Rounds / Reps
29:24

Travis 

TUESDAY: 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: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 BB Bench Press
- 10 BB Row
- 10 Front Plate Raises
- 10 Plate Overhead Tricep Extension

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Grip Lat Pull Downs
- 10 Reverse Grip Lat Pull Downs
- 10 Tricep Pushdowns (On Lat PullDown) 
- 10 DB Curl into Shoulder Press

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)

15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

- Shuffle laterally 2x 
- Run with high knees 4x
- Repeat the opposite direction

Lateral Shuffle Into High Knees

- Complete a single Jumping Jack
- Kick each leg forward and touch your toes with the opposite hand

Jumping Jack Toe Touch

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Lower down to your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backward on your hands and feet
- Keep a neutral spine

Broad Jump to Bear Crawl

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 BB Bench Press
- 10 BB Row
- 10 Front Plate Raises
- 10 Plate Overhead Tricep Extension

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

BB Flat Bench Press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over BB Row

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate Front Raise

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

Plate Overhead Extension

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Grip Lat Pulldowns
- 10 Reverse Grip Lat Pulldowns
- 10 Tricep Pushdowns
- 10 DB Curl + Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- Grab the bar with a reverse/underhand grip
- 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

Reverse Grip Lat Pulldown

- 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

- Curl the dumbbells up engaging your biceps
- Rotate the dumbbells so your arms are at 90 degrees
 - Press the dumbbells overhead
- Lower them with control back to the starting position

DB Curl + Press

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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