Name: Playbook - Joshua Hope - Upper body Monday 8/5
Uploaded: 2022-09-17T18:58:14.156Z
Duration: 90 min
Description: Upper body Monday 8/5

Warm up 
Cable Tricep extension 3x15
SS(super set) ab roller wheel 3x10
Lat pull downs 3x15
Seated cable or band row 3x15

First routine 
Flat barbell bench press work up to a 4x3 (this means heavy weight) sets working up to you work set do not count towards the 4x3!

Second routine 
Double arm dumbbell rows 3x15
Military press 3x12
Overhead tricep extension 3x20

Finisher
Bicep curls (curl bar) 3x15
Sit ups 3x20
Plank holds 3x 1 min

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with straight bar

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

Upper body Monday 8/5

Upper body

Upper body Monday 8/5

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