Name: Playbook - E Taylor - Upper Body 💪🏾Day in 35 mins
Uploaded: 2022-10-21T21:33:00.383Z
Duration: 45 min
Description: Upper Body 💪🏾Day in 35 mins

For this workout you will need gym access with a cable, dumbbells, and bench.

For myself I lead with 5-10 lbs dumbbells but you’re welcome to change that as you see fit. 

For the cable I lead with 15-20lbs. Again you’re also able to adjust as needed.

- Come into the push up position
- Exhale brace your core and in a slow and
controlled manner come down onto your
elbows
- Press up through your palms to come back
into the push up position
- Keep your core engaged during the
duration of this exercise (avoid hips shifting
too far left or right)

Elevator Plank

-stand in the upright position. Exhale brace your core and lock it in place.
-take your dumbbell from either side then curl to 90°, 180°, followed by an overhead press.


Weight between 5-10lbs

Dumbbell curl to overhead press

Superset 1

- Royal shadows back and brace  your core
- (dumbbells in hand) bring your elbows in line with your shoulders in front of you at a 90° angle.
- Focus this movement from your rotator cuff with your elbows coming from in front of you to beside you.

5-20lbs

Elevated Chest Fly 90°

-begin with your feet hip width apart and both handles in hand. 
-exhale brace your core and pull both cables towards your body till your wrist reach either side of your torso.

Cable Row

Superset 2

- Shoulders back,soft knees, standing hip width apart 
- Grab the rope at the top of it’s hinge 
- Exhale, brace your core, and pull the rope down and out till your triceps activate fully. 
-repeat till you reach the requested amount.


10-50lbs

Cable Triceps extension (Rope)

- From a high plank position on the bench, hands under shoulders 
- Bending at the elbows, lower your chest towards the bench 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up by pushing through your palms

Narrow bench push up (Tricep)

Superset 3

Upper Body 💪🏾Day in 35 mins

That was good. I think super sets make me feel the greatest focus and discipline.

Upper Body 💪🏾Day in 35 mins

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