Name: Playbook - Kelli Rose - Day 4 - Upper Body Gym
Uploaded: 2023-09-23T01:39:40.765Z
Duration: 40 min
Description: Day 4 - Upper Body Gym

Vanessa

Bria

This upper body gym workout targets various muscle groups, including the chest, back, shoulders, and arms. It’s designed to help you build strength and tone your upper body. Each of the exercises are great foundational movements that you’ll see in my upper body programs. Maintain proper form throughout each exercise, and adjust the weight as needed to challenge yourself while ensuring good technique.

- Choose your weight and sit on the lat pulldown machine, adjusting it so that your thighs fit under the supports
- Grasp the bar with an overhand grip, hands wider than shoulder-width apart
- Exhale as you slowly pull the bar down until it touches the upper part of your chest
- Squeeze your shoulder blades together and pause at full contraction
- Inhale as you slowly return the bar to the starting position

Lat Pull Down

- Lay down on an incline bench with a dumbbell in each hand above your chest
- Lower the dumbbells down slowly to chest level by flexing the elbows
- Then, as you breathe out, use your chest to push the dumbbells up to starting position

Incline Chest Press

- Reach up and grasp the rope attachment with both hands with your palms facing in
- Step back until your arms are fully extended
- Pull the rope attachment straight toward your ears
- Keep your palms facing in and down as your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend
- You want to maintain good posture throughout the exercise

Face Pulls

- From a seated position, raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position

Seated Dumbbell Shoulder Press

- Stand up with your torso upright and a dumbbell in each hand being held at arm's length
- The elbows should be close to the torso
- The palms of the hands should be turned inward, facing the mid-line of your body
- While holding the upper arm stationary, curl the dumbbells while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a second as you squeeze the biceps
- Slowly begin to bring the dumbbells back to starting position as your breathe in

Hammer Curl

- Attach a rope attachment to a high pulley
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended and perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point

Cable Triceps Extension

Day 4 - Upper Body Gym

Neisa

Krystal

Been doing my own workouts  for awhile but was ready to get back to some structure ! I’ve been feeling fatigued & heavy lately! Loved this first workout it took me back to basics, challenged me but didn’t exhaust me too much! Has me excited to see how much I can progress !

Day 4 - Upper Body Gym

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