Name: Playbook - Flourish Fit - Wk 8 | Day 5 | Upper Body #2
Uploaded: 2024-04-24T20:26:57.675Z
Duration: 50 min
Description: Wk 8 | Day 5 | Upper Body #2

How does that rear delt burn so much on the lightest weight😅

Chelsea

Follow the movements to activate your muscles before beginning your workout. After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Form Tips:
• place fingertips behind ears
• abs locked in 
• drive up, squeezing your upper back and driving elbows up 
• keep glutes flexed 
• hold for a second at the top before lowering 

❌ don’t lose tension in your core or it will place the load on your spine 

✅ do breathe through the movement

Back Extension

Use a dumbbell or small plate 

Form tips: 
• lock shoulders back 
• neutral spine, tight core 
• squeeze the dumbbell or plate by facing your palms together 
• imagine driving your elbows together as your squeeze and press forward 

❌ don’t round shoulders forward

Chest Squeeze

Activation

Advanced: barbell 
Beginner & home modification: dumbbells

Form tips: 
• begin with weight directly over shoulders
• wrists straight 
• neutral spine & abs locked in 
• lower the weight slightly tucking elbows in To leg the weight fall over your chest 
• once your chest is fully activated, press up 

❌ don’t flare your elbows out 
❌ don’t lower too far to where your shoulders take on the load (this is a chest dominant exercise) 
❌ don’t let your wrists roll back 

✅ do think about squeezing you elbows together as you press up (this will help activate your chest) 
✅ do move slowly for better mind to muscle connection

Chest Press

Advanced: full chin up or banded chin up 
Intermediate: banded chin up or floor assisted chin up 
Beginner: floor assisted chin up or underhand grip lat pull down variation 

Form tips: 
• keep your spine neutral, shoulders back, and core tight 
• as you pull, keep your elbows tucked close to your sides 
• keep your chest out with shoulders rolled back 
• release with control, keeping the tension in your back 

❌ don’t flare your elbows out 
❌ don’t round your shoulders & chest forward 

✅ do focus on driving your elbows into your sides 
✅ do go through the full range of motion, going all the way up and all the way back down

Chin Up (+modifications)

After the first exercise go straight into the second exercise with minimal rest. Then rest once both exercises are complete and repeat for the sets given.

Drop set: last set, slightly reduce weight (2.5-10lb) and increase reps to push muscles to failure 

Form Tips: 
• stand with good posture, abs locked in
• feet planted for stability 
• press weights directly over shoulders
• as you lower, slightly tuck elbows forward to protect your joints 

❌ don’t jerk the weight up using your whole body 
❌ don’t arch your back as you press 

✅ do focus on isolating your shoulders and upper body to press the weight

Standing Shoulder Press (+ drop set)

Drop set: last set, slightly reduce weight (10-20lb) and increase reps to push muscles to failure 

Gym: Cable Machine
Home: Long Band 

Form tips: 
• lock shoulders back, abs tight, and spine is neutral 
• drive your elbows down and back 
• squeeze your mid back and release with control 

❌ don’t hunch your shoulders up 
❌ don’t use your whole body or lean back to row the weight 

✅ do lead with your elbows keeping them tight by your sides 
✅ do keep your chest open for better back engagement

Seated Row (+ drop set)

Superset

Form tips: 
• keep your abs tight and ribs locked down 
• lock elbows into place pointing them straight up toward the ceiling 
• pivot forearms around the the elbow 

❌ don’t let elbows flare out 
❌ don’t let elbows fall back or come forward 

✅ do focus on isolating your triceps to press the weight up 
✅ do lower and move with control for better mind to muscle connection

Dumbbell Skull Crusher

Total reps include both sides (8 reps each way)

Form tips
• thumbs pointing up
• starting position with weights up and keeping biceps flexed the entire time, one side lowers at a time 
• stand with good posture 
• keep your core locked in 
• keep elbows locked in place as you pivot your forearms around them 
• squeeze and flex your biceps at the top before lowering 

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight 

✅ do focus on isolating your biceps to lift the weight 
✅ do go through the full range of motion, lowering the weights all the way back down before returning up

Hammer Curl, 2 Up 1 Down

Decrease weight/resistance as reps increase 

Gym: Cable Machine
Home: Long Band 

Form tips: 
• stand in good posture with shoulders locked down and back, abs tight, and spine neutral 
• keep a slight bend in your elbow 
• lead with your elbows as your open up into the fly 

❌ don’t round your shoulders forward 

✅ do focus on using your rear delts (backs of your shoulders) 
✅ do move slowly with control 

Note:
Your rear delts are a very small muscle and often underdeveloped which means you might need to start with a very light weight to engage them and avoid other muscles in your upper body taking over. On a cable machine you can completely remove the pins to use the lightest weight. If it is still too heavy, use a light long resistance band and follow the home option.

Standing Rear Delt Fly (finisher)

Wk 8 | Day 5 | Upper Body #2

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Wk 8 | Day 5 | Upper Body #2

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