Name: Playbook - Joshua Hope - Upper body burnouts
Uploaded: 2022-09-17T18:58:14.275Z
Duration: 45 min
Description: Upper body burnouts

Warm up 
Pushups 4 x 20reps
Super set with battle rope double slams 45 secs each set

Pull-ups or assisted pull-ups 3 x 10
Super set with light weight dumbbell rows 15 reps each set

First drill (try to super all three if possible)
Tricep pull downs 15-20 reps controlled 
Lat pull down 15 reps controlled 
Seated cable rows 15 reps controlled
Repeat 3-4 rounds of this circuit 

Second drill
Barbell bench press 12-15 reps
Superset will lateral shoulder raises 15 reps
Repeat 4 sets

Finisher 
Dumbbell press 15 reps
Superset with dumbbell bicep curls 15 reps
Repeat 3 sets

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

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