Name: Playbook - Julie Veselkova - Upper body 9/10
Uploaded: 2023-01-10T12:47:44.320Z
Duration: 60 min
Description: Upper body 9/10

Stair master level 6-8 no hands

Repeat all 3 exercises back to back before taking a break

- Adjust the cable machine so it’s right about at shoulder height 
- Grab the handle and pull back leading with your elbow, engaging the back of your shoulder & upper back 
- Move slow and controlled back to starting position & repeat

Single arm cable rear delt fly

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Jump rope with the rope passing under your feet once each jump

Jump rope

Warmup circuit (upper body)

Perform both movements back to back before taking a break

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

Pull-ups/ dips circuit

- Grab the V-bar or 2 handles 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

Pulldowns/ pullovers superset

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

Machine reverse fly

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over EZ bar row

Fly/row superset

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Upper body 9/10

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