Name: Playbook - Big Esa - Day 3 - UPPER BODY
Uploaded: 2023-03-21T19:09:02.528Z
Duration: 100 min
Description: Day 3 - UPPER BODY

Day Three of The Four Day Split.
In this workout you’ll focus on mainly push movements (chest & shoulders), but will touch on a bit of back too.

This split is designed for those who can only get in the gym four times a week.

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

WARM UP

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Pause bench press (2-3sec)

- Start by lying down with hands close together on the barbell & elbows tucked in
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

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

Dumbbell seated lateral raise

- Bent over from the seated position, focusing on your rear delts 
- Raise the dumbbells engaging the back of your shoulders

Seated bent over dumbbell flies

Super Set

- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Pull the cable towards your face with elbows flared outward

Face pulls

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Day 3 - UPPER BODY

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