Name: Playbook - Clara Lai - Week 6 Day 2: Full upper body
Uploaded: 2022-05-23T17:42:18.755Z
Duration: 60 min
Description: Week 6 Day 2: Full upper body

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
Alternatives: wide grip lat pull down

Assisted pull-ups

- Hold the bar with your palms facing you (underhand or overhand, based on your preferences)
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- 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

Barbell shoulder 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

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down
*reps for each arm

Dumbbell chest supported row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset 2

-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 6 Day 2: 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 6 Day 2: Full upper body

More workouts from Clara Lai