Name: Playbook - Adam Braud - UPPER | BACK THICKNESS & UPPER PECS
Uploaded: 2023-07-24T17:13:16.298Z
Duration: 75 min
Description: UPPER | BACK THICKNESS & UPPER PECS

Upper body today. Focusing more on shoulders and upper back.

Pull the attachment in towards your body.

Keep your body neutral and core engaged.

Elbows drive towards your hips while squeezing your lats and shoulder blades.

Pause at contraction, then slowly return to starting position.

Seated Cable Row

Begin by lying back on an incline bench with dumbbells above your chest. 

The bench should be at a 15-25 degree angle. 

Lower the dumbbells to chest level. 

Press the dumbbells back up engaging your chest.

Control and make sure you get a stretch at the bottom and a hard contraction at the top.

Dumbbell incline bench press - low incline

Bending over while using your core and hamstrings to stabilize you, grab your dumbbells (dbs). 

Row straight flaring your elbows out to focus on hitting your upper back and rear deltoids. 

Try not to use momentum.

Dumbbell High Row

Starting with lighter dumbbells (dbs), hold them in front of you. You will need to bend forward a bit. 

Using a tiny bit of hip movement, bring the dbs up while rotating your hands and shoulders so that your knuckles are facing away from you. 

Only go as high as you can comfortably go. 

At the top of the motion, press your shoulders up to engage your traps.

Db Butterfly Lateral Raise

Hold a barbell in your hands with your palms facing up.

Curl the bar toward your chin or higher, being sure to squeeze at the top.
 
Lower back down with a slow and controlled motion.

Barbell Bicep Curls

Keep your elbows close to your temples.

Bend at the elbows to lower the dumbbell down behind your head.

Extend your arms while engaging your triceps to bring the dumbbell back up.

Dumbbell Overhead Tricep Extension

Focus on crunching with no momentum. Rest briefly. Then get into side plank position for a max hold on each side. Rest on your elbow. The time is over when you feel your hips begin to dip to the floor.

Place your feet on a box or bench. 

You want your hips at 90 degrees, and your low back flat abs stable.
 
Crunch up, lifting your shoulders off the ground and pulling your chin to your chest. 

Lower slowly and repeat.

Feet Elevated Crunch

Resting on one elbow, try to keep your body as straight as you can while engaging your obliques to stabilize you. 

Try not to dip as best as you can.

Side Plank Hold

Crunch Elevated Feet + Side Planks

UPPER | BACK THICKNESS & UPPER PECS

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

UPPER | BACK THICKNESS & UPPER PECS

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