Name: Playbook - Clara Lai - Week 5 Day 4: Full upper body
Uploaded: 2022-05-23T17:42:18.738Z
Duration: 60 min
Description: Week 5 Day 4: Full upper body

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
*reps for each arm

Arnold press (single arm)

- 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

Standing cable row (close grip)

- Pull the cable towards your face with elbows flared outward

Face pulls

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

Superset 1

- Perform a normal chest press with single arm
- Can perform this with a bench or in the ground
*reps for each side

Single arm chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

-Choose a comfortable speed (around 3-4) and incline of 8-10
-Avoid holding on to the treadmill
-Substitutions: Stairmaster, elliptical or bike

Treadmill incline walk

Week 5 Day 4: Full upper body

i loved the mind-muscle connection i got out of these exercises!!

emma

My legs hurt already but it was so great!

Camryn

Week 1 Day 1: Legs

Week 1 Day 2: Push

Loved today’s workout!! Definitely was a good challenge and got me sweating

Leena

Week 1 Day 3: Legs

Week 1 Day 4: Pull

Week 1 Day 5: Cardio and abs

Week 2 Day 1: Leg

Week 2 Day 2: Push

loved the challenge with this ones, def felt it in my glutes 👌🏼

Week 5 Day 4: Full upper body

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