Name: Playbook - Joseph Bird - Strength Training Upper Body
Uploaded: 2022-12-01T12:07:27.668Z
Duration: 50 min
Description: Strength Training Upper Body

This advanced upper body workout is geared to those looking to put on muscle mass. These exercises are super advanced for those who want to up the training volume and training frequency.

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Repeat for other side

Dumbbell bicep curls

Hold your entire body weight up with your arms extended and feet hovering over the floor, ankles crossed. Lower your body until your elbows reach a 90-degree angle before returning to your starting position.

Tricep dips

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

While standing, hold the dumbbells by your sides using a neutral/hammer grip.

With the elbows slightly bent or extended, raise the dumbbells up in front of you until your hands are just above shoulder height. 

Lower the dumbbells back down and repeat.

Repeat for the other arm.

Strength Training Upper Body

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