Name: Playbook - Cassie Bolus - Upper body 6/3
Uploaded: 2023-06-14T02:39:14.567Z
Duration: 60 min
Description: Upper body 6/3

Katie

- Set up a bench on an incline of 30-45 degrees, get into position face down with feet on the floor behind you, knees bent
- Grab dumbbells with an underhand grip, letting them hang directly under your shoulders
- Contract your shoulder blades bringing your arms out to the sides keeping your arms straight until they are parallel with the floor
- Slowly return to starting position

Dumbbell incline T raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

- 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

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Hold either a straight bar or EZ bar attachment in and underhand position
-  Keep elbows close to sides
- Press down, squeeze triceps and return to starting position

Upper body 6/3

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