Name: Playbook - Trent Obermoeller - W1/D1 Upper 1
Uploaded: 2023-02-07T20:13:47.573Z
Duration: 60 min
Description: W1/D1 Upper 1

This is a full upper body focused day. We will be focusing on antagonist muscle groups (chest and back, biceps and triceps, etc). The focus during this workout is time under tension. Respect the tempo and rest times.

Superset when exercises have the same letter followed by 2 different numbers (e.g. A1 A2). Superset doesn’t mean go straight into the next exercise. Use the rest times after EACH exercise, then proceed into the next exercise of the superset.

This is an Upper Chest workout executed with dumbbells. RPE of 8. We are going for volume with this. Rest 90 seconds tempo 2,0,1,0. Increase weight each set if able, no more than 10 lb increase between sets.

A1 45° Incline DB Press

Tempo and rest time. Squeeze with back. Go to failure each set.

A2 Pull ups - neutral grip

- 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

B1 Bodyweight dips

- Set the bench at 30 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

B2 Incline bench dumbbell rows nuetral grip

Raise dumbbells slightly in front of you. Lead with the elbows. 2,0,1,0 tempo. Go immediately into rear delt exercise.

C1 Standing Dumbbell Lateral Raise

Choose a weight you can control. Really focus on the rear delt and time under tension.

C2 Seated Rear Delt Dumbbell Fly

Grab dumbbells and sit on the end of flat bench. Raise the dumbbells above your head using a neutral grip, palms facing each other. Bend elbows and lower dumbbells until they are level with ears. Squeeze triceps and raise dumbbells to starting position. Control the weight. 2,0,1,0 tempo

D1 Lying Dumbbell Tricep Extension

Lean over bench at a 45° incline. Keep elbows in place and curl the dumbbells to shoulders. Then repeat. You should feel a good pump in the bicep.

W1/D1 Upper 1

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