Name: Playbook - Adam Braud - UPPER PUMP | PECS, BACK, & ARMS
Uploaded: 2023-02-14T16:04:43.077Z
Duration: 75 min
Description: UPPER PUMP | PECS, BACK, & ARMS

Lots of upper body today. Your arms should burn.

Start with your hands just outside the shoulders - Bend at the elbows to come down

Keep your core tight as you lower

Extend your arms engaging your chest as you push up

Push-Ups

Position a bar in a rack to about waist height.

With your heels on the ground and with your arms fully extended,  your body should be straight and hanging underneath the bar.
 
Flexing the elbow, pull your chest towards the bar, and retract your shoulder blades.

Pause at the top then return yourself to starting position.

Inverted Row

Balance on your hips with your legs and shoulders off the ground. 

With your hands by your sides, use your core to stabilize you.

Then, pull your knees in and sit up slightly. 

Lower back down under control and repeat.

Tuck Ups

Do as many Close Grip Push-ups as you can then go straight into the Shoulder Taps for the number given.

Hands chest width apart use full range of motion. 

If you need use knee pushups to get through. 

Be sure to make a note in your journal.

Close Grip Push-up

Hands in the same position as the push-ups do a total of 20 shoulder taps then rest.

Shoulder Taps

Close Grip Push-ups & Shoulder Taps

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.

Time is per arm or side.

Side Plank Hold

Crunch Elevated Feet + Side Planks

UPPER PUMP | PECS, BACK, & ARMS

My guy Adam Braud with some great body weight workouts! Let’s go!

Adam

WHEELS | QUADS & GLUTES

Active Recovery

This kicked my butt I did the best I could but dang.  It’s going to be great though working out in hotel rooms or where I don’t have access to a gym.  🫡

UPPER PUMP | PECS, BACK, & ARMS

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