Name: Playbook - Dora Antal - W4/D5 Upper body mix 💪🏼
Uploaded: 2023-12-30T18:51:24.188Z
Duration: 45 min
Description: W4/D5 Upper body mix 💪🏼

This training plan is going to push your limits to build strong shoulders , back and chest 🔥💪🏼 
Starting from the basic exercises you will be able to progress and build a functionally strong upper body.

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
-As you progressing from week to week , try to perform more repetitions with the same weight
Decrease the amount of the weight on the machine

Assisted pull-ups

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-Increase the wight by 1 kg in each working set

Dumbbell seated shoulder press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

W4/D5 Upper body mix 💪🏼

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