Name: Playbook - ATO FITNESS by Kayla Rossi - 3/23 FULL UPPER BODY BLAST 💪
Uploaded: 2023-12-07T16:16:00.032Z
Duration: 45 min
Description: 3/23 FULL UPPER BODY BLAST 💪

Whole upper body on 🔥! I may or may not have dropped a weight behind me at some point cuz my arms said wtf you doin now🤣

Francine LaDuca

Raph

Full upper body workout! Lots of high reps and constant tension!

Pull ups

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

-Hold one dumbbell in middle of chest. 
- keep back straight press straight up over head then lower to chest height

Dumbbell front press

Arnold presses superset with dumbell front press

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front
- each arm is one rep

Cable crossovers

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Wide push-ups

cable crossover superset with wide pushups

- grab alternate cable, holding the ball at the end 
- using lats keep your chest up and pull straight arms down to the side engaging lats

seated cable crossover lat pull downs

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

* increase weight each set

Wide grip lat pulldown

- 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

V-bar close grip lat pulldown

Pull down superset

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Arms supserset

3/23 FULL UPPER BODY BLAST 💪

Derrik Olmstead

I think the Angel of Death came for my upper body tonight🤣💀
This keeps gettin better and better! The whole workout was pure🔥

5.15| UPPER BODY BLAST

París

Annnnnnd….I’m 💀
I think I went numb half way through the bicep curls and tricep extensions🤣
Bro, you’re Satan in sneakers I swear🤣

5.9| ARMS & ABS

Michelle

The 1st and 2nd set of exercises were horrible but in a good dying way 😢 🤯..

3/23 FULL UPPER BODY BLAST 💪

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