Name: Playbook - Julie Veselkova - Week 1 day 5 upper body
Uploaded: 2023-01-10T12:47:44.226Z
Duration: 60 min
Description: Week 1 day 5 upper body

Treadmill incline walk

Perform both movements back to back before taking a break

-Start by grabbing the cable attachment and holding it low in front of your body 
- Raise your arm with a slight bend at the elbow
- Raise until you reach shoulder height

Cable lateral raise

- Stand straight up and adjust the cable height so it’s as close to your shoulder as possible 
- Pull the cable back leading with your elbow and engaging the back of your shoulders
- Move slow and controlled back to starting position

Single arm cable rear delt fly

Shoulder warmup

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release
-Go heavier each set as you drop reps

Machine reverse fly

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

Perform the shoulder presses first followed by the lateral raises before taking a break

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
-Go heavier each set as you drop reps

Barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Shoulder press/lateral raise superset

- 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

Week 1 day 5 upper body

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