Name: Playbook - Florin fit - DAY 1 / Upper Body
Uploaded: 2023-02-04T20:04:12.246Z
Duration: 45 min
Description: DAY 1 / Upper Body

Cravy

That was great and super fresh after these exercises. Keep it up

Muhammad Kaleem

Hello Guys!
Welcome to Week 1😊

In week 1 you need to focus on the correct execution of the exercises and the movements should be as slow as possible (tempo 3/3).

-Make sure you have a good warm-up before you start to work on machine’s 
-Make sure you feel the muscle working.
-Tighten at the end of the movement.
-Try to increase the weight of each set.

I wish you a productive workout💪🏼😊🔥

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

-Press the handless forward 
-Focus on squeezing your chest on the top
-Keep your back straight on the bench
-Keep your chest up

Chest press machine

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

Seated cable row

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

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

DB bicep curls

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

DAY 1 / Upper Body

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