Mainly push movements with a touch of shoulders!

- Grab the V-bar with a neutral grip 
- 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

close grip lat pulldown

- Grab handles cables in each hand, arms extended out in front of your body & chest on pad
- Keeping a slight bend in the elbows & shoulders away from your ears 
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Pec Dec Rear Delt Fly

Complete 12-14 of the following back to back. You can Rest about 30 seconds between the dickersons and the bent over row then 45 seconds after the bent over rows right before getting back into the next set

12-15 rep range (until failure!!



Kneel in front of cable machine on top notch. 

Hands are holding handles as “hooks” with a parallel grip 

With two handle attachments pull handles to  right under your chest, sending elbow towards the back wall. 

As you row back lift your chest high.

Kneeling cable high row

CONTROL the weights and squeeze at the top of the movement don’t yank  
- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row

Another name for straight arm pulldowns but doing the REAL way by really using that full range of motion and not staying so upright with the chest 

FORM:
-legs wider than shoulder width 
-start with cable on high notch and chest parallel to the ground 
-grab handles (or rope attatchment ends) with palms facing one another 
-pull handles down and slightly rotate hands when doing so and LIFT the chest to engage the lats 
-release back to starting and really stretch between reps

Dickersons

CABLE BACK SUPERSET

- Stand tall, abs engaged and upper arms locked at your sides
- Press the v handle cable attachment  down until your elbows are straight, flexing your tricep at the bottom of each rep 
-only forearms should move up and down
- Bend the elbows to return to the starting position

Cable tricep pushdown

*go heavier each set if you can! As weight goes up, reps will go down naturally! Don’t be scared to get a spot!

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

HOW TO:
7 reps low to mid
7 reps mid to high 
7 full reps 
10 second hold 

THATS ONE SET! Repeat desired amount of times

21s Bicep Finisher

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

Back biceps and shoulders! 🌶️

Awesome set up! Wish I could’ve finished it but my period said, no 😂

Braelyn

UPPER: full 💪🏼

Assisted pull ups had me fatigued the rest of the time 😅

UPPER BAWDY HOTTIES

UPPER!

UPPER (back shoulders biceps)

Upper body

FULL UPPER BODY!

UPPER! Push day 💪🏼

Lyndsey

THE PERFECT UPPER BODY WORKOUT

UPPER BODY SESH 💦

UPPER BODY SESH

Lauren Cowley

Kate

rylie grace

FULL UPPER BODY 💪🏼

🔥🔥 loved this work out. Fun and definitely felt the burn!

Ashley

Was hard to get through this one…which is a good thing!! Feels so good.

Kajsa

FULL UPPER BAWWDYYY

The best upper body day I’ve done yet!!

Whitney Yeauger

FULL UPPER BODY

UPPER BOD 💪🏼

Loved hitting all parts of the upper body with such simple movements!! Amazing!

Anna

UPPER BODY TONE UP💪🏼

UPPER 💪🏼

UPPER BODY BURNAAA

Upper Bawwdy Workout

PUSH DAY! 💪🏼

UPPER! Chest shoulders triceps

Full Upper Body Lift 💪🏼

Functional upper body! 💪🏼

Evans

UPPER BODY

FULL UPPER: conventional

Worked a lot of the upper body. The go till failure helps make sure you are getting a good lift in without focusing on one muscle group.

UPPER BODY SESH! Toned upper body 🫱🏼‍🫲🏽

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