Name: Playbook - Charity Witt - Push/Pull Upper Sesh
Uploaded: 2022-09-19T18:28:25.936Z
Duration: 90 min
Description: Push/Pull Upper Sesh

Powerbuilding workout
Some equipment required 
Ego-not required 
Effort-required

*Last rep paused 1sec* RPE 7

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

RPE 8

Lateral pull downs with both palms facing you

Double Underhand- Lat Pull down

-Perform bench press lying horizontally on the bench 
-When lowering the dumbbell, keep elbows mostly forward and close to your ears. 
-Elbows are fixed during the whole exercise and do not go sideways or back and forth. Move them closer.

DB French press

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Single arm dumbbell shoulder press

- Lean into an incline bench or lean forward onto knees, slight bend in the elbows
- Flex shoulders out into a Y 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Incline rear delt fly

- Lay back with your legs straight or knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- 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

Lean slightly forward and pull cable overhead using triceps

Standing Overhead Cable Tricep Extensions

Push/Pull Upper Sesh

Toughest quad workout around! Highly recommend!

Cari

Quad Isolation-Favs

Roger Moreno

Leg Day 
*hamstring isolation* for the busy body

Would love an alternative ab exercise in the event the gym doesn’t have an ab wheel available

Cardio+Core

Great focused workout that can be done at home with minimal equipment.

Angela

This is HARD. I took me an hour and 10 minutes to complete mostly because I don't train core often and I have a prosthetic right leg. Some of the leg exercises were tough on my right leg. If I didn't have a prosthetic leg. Then, I would have completed this in 30 minutes. Yeah, it's tough training with a prosthetic leg.
However, I did complete it and I know YOU can too 💪😁

Kevin

Legs & Abs at HOME

Misha SWB

Absolute killer! Can barely walk out of the gym 🥵🥵

Jessica

This will always be my favorite shaky leg day workout 🍑

Bad Bish

3 years Hiatus from the gym and this just relit something in me

Nick

Fantastic!! Butt was feeling tight!!🔥🔥 thank you!!

Will

Power Glutes 🍑

Back It Up

This arm workout was fantastic. Great mix of exercises.

Push/Pull Upper Sesh

More workouts from Charity Witt