Name: Playbook - Julie Veselkova - Upper body 9/16
Uploaded: 2023-01-10T12:47:44.305Z
Duration: 60 min
Description: Upper body 9/16

Stair master

Perform all 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

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Pull-ups/dips superset

Perform both movements back to back before taking a break

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Back circuit

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

Shoulder circuit

- Begin by lying on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Chest circuit

Upper body 9/16

Legs (glutes/hamstrings) 10/30

Back & shoulders 5/10

Glutes & hamstrings 5/8

Leg day - quads 4/26

Back & shoulders 4/25

Glutes & hamstrings 4/24

Legs - Quads 4/14

Shoulders & triceps 4/13

Back & biceps 4/11

Legs (glutes & hamstrings) 4/10

Back & biceps 4/6

Shoulders & triceps 4/5

Legs (glutes & hamstrings) 4/4

Amy Yeary

Shoulders & triceps 3/24

Leg day (quads) 2/23

Back & biceps 3/21

Glutes & hamstrings 3/20

Full body 3/18

Shoulders, chest, & triceps 3/17

Legs (quads) 3/15

Back & biceps 3/14

Glutes & hamstrings 3/13

Full body 3/11

Quads over glutes any day. I said what I said.

Legs (quads) 3/10

Shoulders, chest, & triceps 3/8

Back & biceps 3/8

Tough at the end. Almost quit and left, but I walked back in and finished.

Legs 3/6
(glute & hamstring focused)

Legs 3/1

Shoulders & triceps 2/28

Back & biceps 2/27

Legs 2/25

Upper body 2/24

Legs 2/22

Shoulders & triceps 2/21

Back & biceps 2/20

Leg day 2/18

Upper body 2/17

Loved the slight Incline for chest! ❤️

Shoulders, chest, & triceps 2/15

Legs 2/14

Back & biceps 2/13

Cardio & core 2/9

Upper body 2/8

Legs 2/7
(glute & hamstring focused)

Legs 2/4

Cardio & core 2/2

Quad focused legs 2/1

First workouts in 3 days. I have missed the gym soooooo much!

Shoulders, chest, & triceps 1/31

Love back day! Always a challenge but always glad to do it!

Upper body 9/16

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