Name: Playbook - Lana Fry - UPPER BODY STRENGTH / INCLINE BENCH / HIGH VOLUME
Uploaded: 2022-03-02T17:33:04.115Z
Duration: 60 min
Description: UPPER BODY STRENGTH / INCLINE BENCH / HIGH VOLUME

This is a high volume upper body workout! We start the party with incline bench and work hypertrophy-style training hard!

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up
- Perform without assistance if able**

Assisted dip machine

- Keeping shoulders back
- Extend both arms out and back using your triceps
- Increase weight in each set

Cable Crossover Extensions

- Grip handles with a neutral grip
- Bend at the elbows curling the handles in toward your head and shoulders
- Perform one side at a time
- Slowly extend back to starting position
- 12 reps each arm for each set

Dual cable curls

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height
- Perform 12 reps on each side in each set

Single arm 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

UPPER BODY STRENGTH / INCLINE BENCH / HIGH VOLUME

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