Name: Playbook - Trent Obermoeller - W1/D6 Upper 3
Uploaded: 2023-02-07T20:13:47.595Z
Duration: 60 min
Description: W1/D6 Upper 3

This workout is the 3rd upper body day. High volume, all supersets. Make sure to respect rest times and tempo. Get after this one it’s the last workout of the week

- From an 65° incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

A1) 65° Incline dumbbell chest press - neutral

- Grab the bar with your palms facing forward
- 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

A2) Lat pulldown

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

B1) Close grip bench press

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

B2) 45° Dumbbell incline curls

- 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
- Go immediately into superset after 15 second rest

C1) 45° Reverse incline dumbbell lateral raise

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

C2) 45° Reverse Incline dumbbell rear delt fly

- Retract your shoulder and squeeze your lat as you pull down
- Return to a full extension
- 15 second rest, then start curls

D1) Single arm pulldown - Cable

- Hold bar with a narrow grip
- Curl arms towards your shoulder
- Lower back down and repeat

W1/D6 Upper 3

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