Name: Playbook - Adam Braud - Upper (chest, lats, arm focus) | 9/13/2022
Uploaded: 2022-12-27T20:23:01.044Z
Duration: 70 min
Description: Upper (chest, lats, arm focus) | 9/13/2022

Upper body pump in the books! This training is KILLER

Mikel

FR this was a tough one. But I feel STRONGER

Big pump coming in. Some newer movements. Focus on strict form and trying to use as little momentum as you can. Let's go!!!

Focus on letting the bar stretch you up and then pulling all the way to your chest and pausing for a second. 

Mimic the video as best as you can

Lat Pulldown (regular grip)

Focus on the full range of motion. 

You want a stretch at the bottom but make sure it is comfortable for your shoulders. 

Get a big squeeze at the top.

Machine Chest Press (or pushups to failure)

Find a comfortable hand position that is roughly shoulder-width apart or slightly wider. 

Bend forward to allow your lats to stretch. 

As you begin to pull, push your hips forward to meet the bar at your hips when you are standing.

Lat Prayers (or db pullovers)

Set the seat so the handles are roughly nipple height. 

Adjust the handles so they do not go too far back to hurt the shoulders. 

Focusing on the form flex your chest and bring hands together. Pause at the top. 

Lower slowly and controlled. 

Repeat.

Machine Chest Flys (or db chest flys)

Keep a slight bend at the elbow.

Raise your arms until you reach shoulder height.

Lower with a slow and controlled movement.

Do not aid with momentum or swing.

Dumbbell Lateral Raises

Start with cable curls. Be sure to get a good squeeze at the top. Rest 45 seconds then move on to tricep extensions. Rest 45 seconds and repeat.

Begin with a bar underhand grip in your hands

Curl bar up towards your chin or forehead. 

Get a big squeeze at the top. The closer you get to your forehead the better. 

Lower down until arms are extended.


REPS ARE 15-20 RANGE

Cable Bicep Curls

Placing the cable below waist height, use the handle you prefer. 

Keeping your elbows in allow the weight to stretch your tris back as far as is comfortable. 

Extend out using no momentum. Return slowly and under control.

Cable Overhead Tricep Extension

Cable Curls + Overhead Tricep Extensions

In the elbow plank position flex your abs and glutes as hard as you can for the time given.

Upper (chest, lats, arm focus) | 9/13/2022

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