Name: Playbook - Joshua Hope - Upper body chest & back focus
Uploaded: 2022-09-17T18:58:14.164Z
Duration: 120 min
Description: Upper body chest & back focus

Warm up 
Triceps push downs 3x20
Lat pull downs 3x15
Single arm rows 3x15

First drill
High single arm lat pull down 4x10
High pull double arm lat row 4x10
Seated single arm row machine (heavy) 4x8

Second drill
Seated incline press machine 4x10
Seated shoulder press machine 4x10
Seated decline press machine 4x10

Finisher 
Pec fly machine 3x20
Ab machine (crunches) 4x25
Oblique crunches 4x15

Grab behind the head and pull squeezing your lat! Be sure to fill extend the arm back up to hit the entire lat. Look for video for description

High single arm lat pull

Pull with both hands while squeezing your back each rep. Look for video for example

High pull double arm row

- 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

Seated incline press

Seated shoulder press machine

Seated decline press

Upper body chest & back focus

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