Name: Playbook - Blair Epstein - UPPER BODY BURN
Uploaded: 2024-01-06T13:34:05.187Z
Duration: 45 min
Description: UPPER BODY BURN

Chest, back, bi's and tri's! Only have time for upper body a couple times a week? This is perfect for you because we are hitting every upper body muscle.

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

- Press the dumbbell straight up reaching full extension while the other hand is locked out, then bring the other DB down
- Come down until your arms reach 90 degrees

Incline Dumbbell Alternating Chest Press

- Bend over with back parallel to the floor
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Core engaged the whole time

Bent Over Barbell Row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Military Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Superset 1

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

UPPER BODY BURN

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