Name: Playbook - Frank Romano - Upper A
Uploaded: 2022-06-03T19:16:45.321Z
Duration: 60 min
Description: Upper A

Bodybuilding workout here;
-Pec Deck (3x15)
-Incline Bench Press (8,8,6,F)
-Bent Over Row (5-8,12-15 Top/Back off)
- Lat Pulldown/Facepull Superset (8/15(3))
- Shoulder Tri Set (15/15/15)
- Cable Curls/Tricep Rope extension Superset (15/15)x2

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows
- Up weight on each set 
- Warm up accordingly prior to first set

Incline bench press (barbell)

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control
- Top/Back off set - warm up to a weight where you can only complete 8 reps and then drop by 20% and achieve 12-15 reps

Barbell bent-over row

- Grab the bar with a close overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position
- Heavy as possible

Close grip overhand lat pulldown

- Pull the cable towards your face with elbows flared outward
- One foot forward to anchor position

Face pulls

Superset

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

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

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Shoulder TRI-set

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Upper A

More workouts from Frank Romano