Name: Playbook - Alyssa Vail - Upper Body Lift - push/pull
Uploaded: 2023-09-20T12:21:56.485Z
Duration: 45 min
Description: Upper Body Lift - push/pull

Already sore.  Do I just do this same workout for 4 weeks in a row to just get started?? I don’t mind repeating.  Same shit, different shirt…right?

Megs

A. 
Alt press x 16-20 total 
Bridge Row x 6-10
X 3 sets 

B. 
Half kneeling press x 6-10
Front Rack single arm row x 10 ea
X 3 sets 

C. 
Lateral raise x 6
Alt front raise x 6 ttl
X 6 sets 

D.
Tricep extensions x 40 reps
Rest ~20s every time you break until you get to 40

Alternating DB Chest Press x 16-20 total 
Strap Bridge Row x 6-10
1-2 warm up sets 
Then 3 work sets 

(Option: can sub inverted rows using a barbell, pull ups, or chest supported rows if limited equipment)

Alternating DB Chest Press

Start in a low row position, then bend the knees and lift your hips
Keep your hips up throughout rle tire range of motion and reps

Bridge Row (TRX/Ring)

A. Push/Pull Superset

Half Kneeling Press x 6-8 ea side
Front Rack Single Arm Row x 10 ea side 

1-2 warm up sets
Then 3 work sets

(Option: sub bird dog row if DB only)

Drop one knee to the ground
DB in hand of knee that is down
Brace the core as you exhale and drive db up overhead
Control on the way down

Half Kneeling Press

One hand performs a single arm low row pulling the hand to the ribcage 
Other hand is holding A KB in front rack position
Maintain shoulders square forward 
Exhale as you pull 
Don’t let the hips shift back

Front Rack Single Arm Strap Row

B. Superset Push/Pull

Lateral Raises x 6
Alt Front Raise x 6 total 
Rest only 20-30s between sets

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Dumbbell Alternating Front Raise

C. Shoulder Superset

- begin in your end position, bringing your hands to temples, overhand grip 
- keep the elbows up as you push away extending the elbows and keeping core tight
- lower back down, bending the elbows bringing the hands back to the temples

Upper Body Lift - push/pull

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