Name: Playbook - Amanda Essen - MUSCLE BUILDING Upperbody - Workout 2
Uploaded: 2024-03-20T02:39:24.557Z
Duration: 60 min
Description: MUSCLE BUILDING Upperbody - Workout 2

Build muscle and strength
Build muscle and get stronger with Amanda’s unique upper & lower body programs!

Do 5 workouts each week and add one cardio workout if you want to build lean muscles. Try to go as heavy as possible! Lets go!💪🏼👊🏼

This is a superset, where you do a set of the first exercise, then go straight into a set of the second, then rest, before going back to the first exercise and continuing that pattern until you've completed all the specified sets.

- Set your straight bar or lat bar attachment to shoulder height. 

- Stand in front of the pulley machine with your feet shoulder width apart.

- Grasp the attachment with an overhand grip and your arms fully extended.

- Keeping your arms straight, squeeze your lats to bring the bar down to your thighs.

- Pause briefly at the bottom of the rep, squeeze your lats hard, and slowly return to the starting position.

Standing straight-arm pulldown

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Pulldowns ss. pullups

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

Shoulderpress ss. shrugs

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

- From a seated position with knees bent and feet off the floor (or, the easier version to keep feets on the floor)
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

MUSCLE BUILDING Upperbody - Workout 2

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