Name: Playbook - Trent Obermoeller - Upper (Day 5 Workout 1)
Uploaded: 2023-01-24T22:28:29.784Z
Duration: 60 min
Description: Upper (Day 5 Workout 1)

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

- push yourself with the weight you use. The last set of 4 should be all out, meaning you shouldn’t be able to do another rep.

Go into the superset

A1) BB bench press

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

A2) Chin-up

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

B1) Barbell shoulder press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

B2) Single arm dumbbell row

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

65° DB lateral raises

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

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

3,0,1,0 tempo