Name: Playbook - Victor Rodriguez - Weeks 1-4 Day 4: Upper Body
Uploaded: 2023-07-20T16:56:51.113Z
Duration: 60 min
Description: Weeks 1-4 Day 4: Upper Body

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- 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

Lat pulldown

- 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

- Pull the cable towards and up over your head with elbows flared outward and thumbs pointing straight back

Face pulls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Weeks 1-4 Day 4: Upper Body

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