Name: Playbook - Jenny Campion - UPPER BODY / GYM
Uploaded: 2023-01-11T20:41:35.176Z
Duration: 50 min
Description: UPPER BODY / GYM

Great workout. Quick question: How heavy as a % should the warm up be in comparison to the full set.

David Williams

Feb 22 / 22

☑️ Equipment: - BB, bands, DB, bench - but remember exercises can be substituted or modified if you don’t have some of these!

❗️Warm up properly - see Warm Up section first

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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

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-Plant feet and retract and depress scapula and pin them into the bench
-Reach up for the bar. A thumb’s distance from the knurling is a good place to start but adjust based on your body and mechanics.
-Knuckles should face the ceiling and remain that way.
-Unrack the bar. Position it overhead, in line with the chest
-Tuck your elbows around 45-60 degrees as you lower the bar. Lower until you reach a full stretch through the chest (tap it or get close to).
-Press weight back up to start position
-Elbows should stay in line with the wrists

Bench Press - warm up sets

Bench Press

-Select band resistance needed to achieve good form. *If unable to perform rep # just do as many as you can.
-Grip overhand with hands spaced outside of shoulder width
-Pull with your back by driving your elbows down and bringing your shoulder blades together
-Pull chest towards bar
-Lower with control

Assisted Pull Ups

- Begin lying on an incline bench (approx 30-45 degrees) with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly

Superset 1

-Lay on an incline bench ~45 dregrees
-Raise DB over your chest
Tip: Form a sight "A frame" with the dumbbells to assist in bringing elbows down at a 45-60 degree angle.
-Lower to just above the chest
-Press weight back up

Incline Dumbbell Chest Press

- Start with your arms at 90 degrees
- Press one dumbbell straight up to extend over the shoulder, then lower down back to 90 degree.
- Repeat with the other side
- Make sure not to lean back and keep core engaged

Alternating DB standing shoulder press

Superset 2

-Slight bend in the knees
-Keep a neutral spine. Chest high and shoulders back.
-Row by driving your elbows back and down towards hips.

Seated Cable Row - warm up set

Seated Cable Row

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

UPPER BODY / GYM

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