Name: Playbook - Lana Fry - DAY 2
Uploaded: 2022-07-02T07:19:48.782Z
Duration: 60 min
Description: DAY 2

Welcome to Day 2! The first upper body session of this program. Grab your water, slam your pre workout, and get ready to feel the pump!

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Cable Fly

- Start by lying flat on a bench 
- Keep your hands just above the center of your chest, elbows tucked by your side, press up until you reach full extension
- Keep your elbows tucked by your side as you lower the weight

Single arm dumbbell press

- Beginners: use assisted pull-up machine or resistance bands. Advanced: perform as a normal pull-up or add a weight belt/vest for extra resistance. 
- Begin with a wide or neutral grip.
- Try to bring your elbows to your hips as you pull up.
- Pause for 1 brief second at the top before lowering.

Assisted pull-ups

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower back to starting position

Dumbbell lateral raises

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

DAY 2

Awesome Day One workout. Kicked my butt for sure as there were a few things I haven't done in years... let's get these gains!!

DAY 2

More workouts from Lana Fry