Name: Playbook - Joshua Hope - Upper body accessories
Uploaded: 2022-09-17T18:58:14.137Z
Duration: 90 min
Description: Upper body accessories

Tricep extension 3x20
Lat pull down 4x12
Single arm cable row 4x15

First drill
Incline press (light weight ) 4x10
Seated dumbbell military press 3x15

Finisher
Smith squat machine barbell row 3x8
Dumbbell press 3x10
Plank holds 3x 1 min
Walk up incline on treadmill 15 mins

- Keep your core tight and your chest against the pad
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Plate loaded machine single arm row

Use the smith machine. Place hand over the bar About shoulders with apart or a bit wider. 

Slightly bend at the waist, upper ab area over the bar and pull the bar to your navel area. 

Squeeze your back at the top of ever rep!

Barbell row smith machine

Upper body accessories

Upper body

Upper body accessories

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