Name: Playbook - Lana Fry - UPPER BODY STRENGTH / HIGH VOLUME / HYPERTROPHY
Uploaded: 2022-03-02T19:53:07.544Z
Duration: 65 min
Description: UPPER BODY STRENGTH / HIGH VOLUME / HYPERTROPHY

Get ready for a challenging high volume hypertrophic training day!

- Chin and chest up 
- Palms facing away from you
- Focus on pulling your elbows to your hips
- Pause for 1 second at the top

Pause Assisted pull-ups

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with controlled motion

Dumbbell neutral grip shoulder press

- Support your chest on an incline bench with a dumbbell in both hands
- Keep chin slightly tucked 
- Raise the dumbbells to just below your shoulder height  
- Lower to starting position

Lying incline dumbbell lateral raise

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- From a standing position, pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Standing rope cable face pull

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- One side at a time, slowly lower the dumbbell until elbow touches the floor
- Press dumbbell up to starting position
- 10 reps each arm in each set

UPPER BODY STRENGTH / HIGH VOLUME / HYPERTROPHY

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