Name: Playbook - Brett Lundeen - Week 9/ Day 6: Upper Body
Uploaded: 2024-03-11T22:07:58.180Z
Duration: 50 min
Description: Week 9/ Day 6: Upper Body

The Workout 👇🏼

Warm up:
10 shoulder rotations
10 band pull aparts
10 external Rotators 
10 scap pull-ups 

Workout A:
Strict press 4x10,5,5,3

Workout B:
Incline db curl 4x10,8,8,8
Incline Tricep skullcrusher 4x10

Workout C:
Weighted dip 3x10,5,3

Workout D:
Cable fly 3x10

Workout E:
Tricep cable crossovers 3x12
Rope hammer curl 3x12

Banded shoulder rotation

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Warm up

Push Press

Incline dumbbell curl

Incline dumbbell skullcrusher

Arm superset

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

Cable Fly

Tricep Cable Crossover

- 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

Arm superset 2

Week 9/ Day 6: Upper Body

It's my first time, I liked it a lot. I already train but with weights. I would have liked to know before starting that I would use bands. 😩😩 i didn’t have them

Week 9/ Day 6: Upper Body

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