Name: Playbook - Ashton Hall - Upper Body 2
Uploaded: 2022-11-05T03:26:04.774Z
Duration: 45 min
Description: Upper Body 2

Circuit: 
Incline dumbbell press
Lat pulldown 
Rear delt fly 

Superset: 
Seated barbell press
Pull-up

Circuit: 
Seated cable row
Push-up
Hammer curl

Abs circuit: 
Ab roll-out 
Hanging knee raises

-Begin with a single dumbbell in hand
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Dumbbell landmine press

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side

Wide grip alternating lat pulldown (10 each side)

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

Rear delt flies (dumbbell)

Circuit

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell press

- 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

Superset

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls (regular)

- Keeping your back and arms straight
- Roll the wheel  out in front of you
- Engaging your core roll the wheel back towards your knees

Ab rollout

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee raise

Ab Superset

Upper Body 2

Tina

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

Upper Body 2

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