Name: Playbook - Brogan Morris - January 3
Uploaded: 2024-01-03T19:09:11.582Z
Duration: 60 min
Description: January 3

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Attach the row at the top setting on the cables. Pull the rope towards your for head. Squeeze your shoulder blades behind you. Keep your elbows out wide.

Face pulls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Straight bar preacher curl

Crossbody curls

January 3

January 1

January 2

January 4

January 5

January 6

January 7

January 8

January 9

January 10

January 11

January 12

January 13

January 14

January 15

January 16

January 17

January 18

January 19

January 20

January 21

January 22

January 23

January 24

January 25

January 26

January 27

January 28

January 29

January 30

January 31

February 1

Last day!

January 3

More workouts from Brogan Morris