Name: Playbook - Brian King - Upperbody Day
Uploaded: 2022-03-08T04:23:29.333Z
Duration: 45 min
Description: Upperbody Day

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms

- Push the handles outward to full extension but without locking out the elbow

- Pause briefly at full contraction then return to starting position

Chest Press Machine

- On a flat bench with your arms extended and palms facing each other

- Lower dumbbells to your sides opening your chest

- Bring dumbbells back together squeezing your chest

Dumbbell Chest Fly 2 (Flat)

- From an incline bench and a dumbbell in each hand

- Lower dumbbells down to the chest keeping wrists neutral

- Straighten elbows and press back up

Incline Dumbbell Chest Press

- With your back supported, hold the handles with your elbows bent to 90 degrees

- Press your arms up to full arm extension

- Lower with control to the starting position

Shoulder Press Machine

- 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

- Keep your chest pressed into the pad

- Pull the handles back squeezing your back

- Pause at contraction then slowly return to starting position

Seated Machine Row

- Grab the bar with your palms facing forward with a wide grip

- Lean back slightly, 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

- Hold the bar with your palms facing you

- As you pull the bar down lean back slightly 

- Engage your back as you pulldown 

- Return with a controlled movement

Underhand Grip Lat Pulldown

- Stand tall, abs engaged and upper arms locked at your sides

- Press the bar down until your elbows are straight

- Bend the elbows to return to the starting position

Straight Bar Tricep Pushdowns

- Hold the dumbbells with your palms facing towards you

- Curl the dumbbell up engaging your bicep 

- Lower with a controlled motion

- Repeat on the opposite side

Alternating Dumbbell Curls

Upperbody Day

Since being back at the gym, I haven’t had a structured workout. This made my workout so much better!

Upperbody Day

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