Name: Playbook - Ashton Hall - Upper Body 1
Uploaded: 2022-11-05T03:26:04.770Z
Description: Upper Body 1

Love this workout!!!! Great for arms and upper body workout. I had a bit of a tough time with my form doing the row bar curls. I’ve always struggled to fixate on that muscle but might need more practice. Would love any tips if you have wny

Salim

Seated shoulder press- dumbbells 

Superset:
Bench Press (barbell)
Bent over row (Barbell)

Superset:
Incline dumbbell curls 
Ez bar skull crushers

Circuit: 
Front raise 
Side raise 
Rear delt bent over fly

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

Seated dumbbell shoulder press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Bend over at the waist
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Superset

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline dumbbell curls (12 each arm)

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the dumbbells in front of you with palms facing each other  
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises (double)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

Upper Body 1

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