Name: Playbook - Jenny Campion - Upper Body / Back n Shoulders gym
Uploaded: 2023-01-11T20:41:35.164Z
Duration: 40 min
Description: Upper Body / Back n Shoulders gym

Back and shoulder strength program for the gym! 

*Does not include a warm up so I recommend doing a lower body warm up prior to your lifts. See the warm up library!

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

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

-With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about a hand wider than shoulder-width apart.
-Pull your shoulder blades down and back, bringing the bar to your chest. Drive your elbows down towards the floor.
-Pause and then return to the starting position.

Wide Lat Pulldown

Place both hands on the bar with an underhand grip (palms facing towards you), hands shoulder-width apart. Sit down on the bench directly below the bar and plant both feet on the floor. Adjust the leg pads so that they are pressing firmly, but comfortably, on your upper legs. This is your starting position.
Inhale. Exhale. Lean back slightly from your hips, bend your elbows and pull the bar down until it is just below chin height. You should feel a squeeze in your biceps and your back.
Inhale. Slowly lean forward and extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

Narrow Lat Pulldown Underhand

Lat Pulldown Combo

Hinge forward and perform 4 rows. Return to standing then repeat. Complete 3x4reps for the full set.

-Set up the barbell between knee/hip height on the rack
-Grip with a double overhand grip, slightly wider than shoulder width
-Before lifting the bar, depress the scapula (pin them back and down) and activate your lats by thinking about squeezing lemons under your armpits or breaking the bar around your body
-Engage core, keep a neutral spine and lift barbell off of rack. Step back.
-Stance should be hip-width or slightly narrower. Feet firmly planted with weight in the balls and heels
-Soften the knees and hinge hips backwards. Pushing hips to the back wall. Come to approx 45 degrees
-Pull the bar up by driving elbows upwards and back towards hips. Squeeze your back.
-Your hands are like hooks - don’t feel like you are pulling with them!
-Control the motion back down to start position

Barbell Bent-Over Row

Barbell Venture Row - read description

Do 1 warm up set of shoulder presses before going into your first recorded working set.
Therefore you will end up doing 4 sets of shoulder presses.

‼️ For first two exercises aim for 8-12 reps - push yourself!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Begin with DB by your side, arms extended and palms facing inwards
- Keeping elbow by your side, bend elbow to bring weight up towards shoulder
- As the DB comes up rotate palm so it turns towards chest
- Do not swing / do not allow elbow to move back and forth.
-Engage your bicep at the top 
- Control the lowering
- Keep your core tight

Standing bicep curls - rotational

- Stand with slight bend in knee and hinge forward 45 degrees at hips 
- slight bend in the elbow
- Raise arms out to side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear delt fly

DB Circuit

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

Dumbbell side raise

Upper Body / Back n Shoulders gym

UPPER BODY / Gym

Melody

Hannah

It's always good. Excellent tutorials. Great way to start the day.

David Williams

UPPER BODY/ DB only

UPPER BODY/ GYM

Jennica

Chest Tris 💪 Back Bis / DB

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

Upper Body / Back n Shoulders gym

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