Name: Playbook - Kololia Atoa - Full Upper
Uploaded: 2022-11-01T16:18:56.502Z
Duration: 60 min
Description: Full Upper

Mary Jane

Ariel

That all in one WORRRRRKKK. We're hitting all things upper body to get a fire all around session. Because we're dedicating each workset to its own muscle group, don't be afraid to push that weight! Psssst - that burnout at the end is gonna get ya... you're welcome in advanced.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Stand in a stable position
- With a dumbbell, draw a circle from the front of the body all the way to top
- Keep a slight bend in the elbow

DB around the world

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

- Use smith machine bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Smith machine upright row

- overlap arms in crossing motion 
- alternate top arm

Battle rope - criss cross

Battle rope - in and out slams

Battle ropes - double arm small waves

- one arm stays stable in a shoulder fly 
- arm circles with the working arm

Full Upper

Community