Name: Playbook - Holly Fielding - UPPER BODY W1D3
Uploaded: 2024-01-27T16:45:36.137Z
Duration: 60 min
Description: UPPER BODY W1D3

- Pull up until your chin reaches over the bar
- Slowly lower back down

Wide Pull-ups

- Hold the cable with hands
- Keep your core braced and eyes looking straight ahead
- Press the cable directly overhead in alignment with the mid-foot 
- Lower the cable back down to the starting position with control

Cable shoulder press

⭐️ FORM: 

▫️With the outside arm, cable across your body, arm fully extended, and maintaining a slight bend in your working elbow, raise your arm up to shoulder height 

▫️Pause, and then slowly lower the weight back to the starting position, and perform Reps on both sides

⭐️ OPTION:

▫️Can also be performed with a Dumbbell instead of cable

Cable side laterals

SET #1

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

EZ-bar bicep curls

⭐️ FORM:

▫️Begin with a dumbbells in both hands, curl dumbbells towards your shoulders, slowly lower down until arms are extended

▫️Step a foot back to help with lower back stability

DB bicep curls

SET #2

⭐️ FORM:

▫️Lay flat on bench, hold the bar with a neutral grip, as you raise the bar make sure your elbows stay close to your sides, bring bar behind head and engage your triceps as you go up

Ez-bar skull crushers

Box jump muscle ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

SET #3

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

UPPER BODY W1D3

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