Name: Playbook - Brogan Morris - Total upper body
Uploaded: 2023-12-26T21:09:45.857Z
Duration: 45 min
Description: Total upper body

I loved this workout! I only work out at home and this was so easy to to change the machine work outs to home workouts using my bands :)

Krysta

So good and easy to follow and a huge plus that this is my gym. Also so sorry from the leg workout 2 days ago 😩

Yasmin

Loved it!! Thank you for a great workout 🤩

Stephanie

You will work your entire upper body in this work out! Try to keep your weights heavy 👏🏼 for some of the exercises your rep count will decrease each set. Try to increase how much weight you’re using as the reps decrease.

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

1 arm dumbbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Keep your elbow lifted. Pull back and squeeze your shoulder blade at the back of the movement.
-reps are per arm

Single arm wide cable row

Bend your arm to 90 degrees. Lead with the elbow and bring your arms parallel to the floor

Bent arm lateral raises

Total upper body

Love this workout! Going to feel the soreness tomorrow for sure 😂

Mobina

Total upper body burn

Amazing!!! This and one other is like hiit!!!!

Lauren

Once again, got my shoulders BURNING. Looks easy, but just wait for it! 🥵🥵

Shelby Gonterman

Shoulder Work—you weren’t kidding. Nice way to hide in some core work in there too.

Total upper body

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