Name: Playbook - Alyssa Wright - Full Upper Body
Uploaded: 2023-06-10T18:36:31.143Z
Duration: 60 min
Description: Full Upper Body

Focusing on Back, Shoulders & Triceps for a full upper body workout.

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Now with NEW logging feature- you can log how much weight so you can keep track of your progress !

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement or add attachment handle underneath the bar for a double row placed between your legs shown in the video demo. 
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine Row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hands shoulder width apart and raise to upper chest level

Upright row

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Superset

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position
- 6 underhand, 6 over handswitch grip

Cable straight bar tricep pushdown

- Grab the bar or single handles with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Cable Lat pulldown

Lat push down

Abs abs abs!!!!

Add these after your workout or when at home watching TV😜 You can choose to go for time of reps! Focusing on keeping core tight & proper form. Get after it 😎

15 reps each side. 1 toe touch + knee to elbow = 1 rep ❤️‍🔥❤️‍🔥

Alternating Leg Crunch

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged
- Left -> right = 1

Low plank hip dips

Abs Baby

Full Upper Body

Back Focused Upper Body

Chest + Shoulders

Rodri

Dumbbell Shoulders

Shoulders

Back Day

30 Minute Back Workout

Full Back

Back + Biceps

Back Workout

Jackie

Best decision getting your app! It’s easy to use, love the formatting of check marking when I’m done with my workouts, and overall I got a great workout!!!!

Full Upper Body

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