Name: Playbook - Chelsea Heiser - Full Upper Body (Gym)
Uploaded: 2023-03-06T01:31:12.584Z
Duration: 60 min
Description: Full Upper Body (Gym)

1. Cable Rope Straight Arm Lat Pulldown (4x12)
2. Lat Pulldown machine (4x12)
3. Cable Cross-over reverse fly (3x15)
4a. Smith Machine Shoulder Press (3x12)
4b. Smith Machine Upright Row (3x12)
5a. 90 degree lateral shoulder raise (3x12)
5b. Seated Lateral Raise (3x12)
6a. Cable Rope Bicep Curl (3x15)
6b. Cable Rope Tricep Pushdown (3x15)

- Position the cable above your head 
- Slight bend in knees and engaged core/ neutral spine, slightly bent forward
- Keep a slight bend in the elbows and pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Rope straight arm pulldown

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Machine lat pulldown

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Smith machine shoulder press

- Hold smith machine barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith Machine upright row

SUPERSET

- Keep a 90 degree bend at the elbow
- Hold dumbbells in front of you with palms facing each other
- Raise your elbows out and up, rotating the palms face down, until you reach shoulder height 
- Lower with a slow and controlled movement

Seated 90 degree lateral raise

- From a seated position
- Keeping a slight bend at the elbow, holding a dumbbell in each hand with palms facing in
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps as you pull the rope down toward your thighs

Full Upper Body (Gym)

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