Name: Playbook - Adam Braud - Upper Body (Push & Pull) | 8/23/2022
Uploaded: 2022-12-27T20:21:39.853Z
Duration: 80 min
Description: Upper Body (Push & Pull) | 8/23/2022

Hope you are ready for some pain and pump!!! 

Always warm up before training and do warm up sets before starting your work sets on any movement.

Focus on allowing a stretch at the bottom and a big pull and arch at the top. Be sure to set up so your head is above the pad.

Chest Supported Db Row (20-30 deg incline)

Set up the same as the above row...stretch at the bottom is the same...then focus on flaring the elbow out to hit the rear shoulders. Lighter weights are needed

Chest Supported Db High Row (20-30 deg incline)

Hold the bar with hands just wider than shoulder-width apart and wrists stacked over your elbows.

Keep your core braced and eyes looking straight ahead.

Press the bar directly overhead in alignment with the mid-foot. 

Lower the bar back down to the starting position with control.

Barbell Shoulder Press

Db Incline Bench press

You're going to do four rounds of this circuit. Do not rest between exercise. Transition seamlessly from one to the next. Try not to set the weights down on the ground when you fatigue. Keep them in your hands. You can rest 90 seconds between rounds. Focus on your for even when you get tired.

Remember to always control the lowering phase of the movement. Full Range of motion at all times. NO BAD REPS.

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

Lean forward pushing your hips back. Make sure that your low back is nice and tight as well as your abs. As you lift the weights up and out focus on turning your pinkies towards the ceiling and using the rear part of your shoulder to lift weights. Do not use momentum or your hips to help sling the weights up.

Db Bent Lateral Raise

Be sure to keep your abs tight allowing the weights to come as low as you comfortably can. Press all the way up to full extension. Focus on full range of motion.

Db Standing Shoulder Press

Lift the weight by lifting your elbows to the ceiling. Go as high as your shoulders will allow.

Db Upright Row

Shoulder Blaster

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.

Cable Bicep Curls

Using a barbell and lying on a bench, lower the weight to your forehead. 

Be sure to keep the elbows pointed at the ceiling and stationary as best you can. 

Using no momentum, extend fully to lockout. 

Do not short-change the range of motion.

Upper Body (Push & Pull) | 8/23/2022

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