Name: Playbook - Demi Bagby - Friday: Upper Body Machines
Uploaded: 2023-08-07T17:02:13.532Z
Duration: 45 min
Description: Friday: Upper Body Machines

- Lat pulldown 3 x 12,12,10
- Seated row 3 x 12,12,10
- Seated shoulder press 3 x ,12,12,10
- Lateral raises 4 x 12
- Weight plate alternating pushups 3 x 12

-Sit in a lat pulldown station
-Grasp the bar wide and overhead
-Pull the bar down to your upper chest
-Release and repeat

Lat pulldowns

-Sit at a cable row station
-With a slight bend in your knees and handle in hand row the handle to your abdomen
-Release and repeat

Seated cable row

-Sit on a bench with an upright back supported a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension 
-Lower and repeat

Seated dumbbell shoulder press

-Stand with a dumbbell in each hand
-Raise the dumbbells to the side to head height
-Lower and repeat

Lateral raises

-Stack a few weight plates on the ground
-Start with one hand on the ground and one on the plates then perform a push-up
-Walk both hands on to plates and perform another push-up
-Walk a hand to the opposite side your started on an perform another push-up
-Continue back and forth

Weight plate alternating push-ups

Friday: Upper Body Machines

Britt

Monday: Lower Body

Tuesday: Upper Body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Friday: Upper Body Machines

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