Name: Playbook - Adam Braud - Upper Back and Chest Focus Session | 9/9/2022
Uploaded: 2022-12-27T20:22:53.873Z
Duration: 75 min
Description: Upper Back and Chest Focus Session | 9/9/2022

Frick these boulder shoulders are coming in! Feeling SWOLE and only 3 weeks in!

Mikel

Big moves today. Be cautious with the rack pulls. Strong form is key. You will get yoked if you do these well over time. Get some!

Set bar at knee height or slightly lower. 

Keeping your back tight pull the bar up to the standing position. 

Lower under control keeping the bar close to the thighs. 

Repeat.

Barbell Rack Pulls (knee height)

Grip the bar with hands slightly wider than shoulder-width apart.

Lower the bar to your mid to upper chest and press up with control.

Barbell Incline Bench Press (30 deg angle)

Using the handles available to you take a close grip. Hands should be roughly 6-8 inches apart. 

Allowing your lats to stretch at the top pull down to your chest. 

Controlling the weight on the negative allow for a big stretch. 

Repeat.

Close Grip Lat Pulldown

In the bench press position squeeze two dbs together and press up. 

The goal is to force the dbs to stay together and flex the pecs as much as you can. 

Slow controlled reps.

Db Squeeze Press

This is a tough shoulder circuit. Watch videos to get form correct. The butterflies should be done under control and pushing your shoulders up to your ears at the top of the movement.

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

Bent over with a tight back. Hips back, flaring your arms out lift your pinkies to the ceiling. Use your rear shoulder muscles to do this. Lower under control. Try not to use momentum from your hips.

Db Bent Lateral Raise

Butterfly Lateral raise + Bent lateral raise

These are tough. Work on the balance. Focus on using your core to stabilize you.

Oblique Side Crunch (reps are per side)

Upper Back and Chest Focus Session | 9/9/2022

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

UPPER | BACK THICKNESS & UPPER PECS

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

Upper Back and Chest Focus Session | 9/9/2022

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