Name: Playbook - Legal Weight - Upper Body, Push/Pull
Uploaded: 2024-03-20T11:33:55.242Z
Duration: 75 min
Description: Upper Body, Push/Pull

We have an upper body, push/pull workout hitting Back, Chest & Arms. Slow,Controlled reps as always!
Let’s Work💪🏽

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Grip bar (palms up) outside of hip width. Push hips back, as you pull the bar in towards your navel. Keep elbows low, pull towards hips.

Barbell Supine Bent Over Row

Attach 2 cable handles to one cable station. With a supine (underhand grip) pull cables down, extending at the elbows only.

Dual Cable Tricep Extension

Circuit 1

Grab onto the inside handles, lean back slightly as you bring your chest to the bars.

Assisted Chin Ups

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the Dbs out as you lay down so that they're directly above your chest in full extension.

Dumbbell Bench Press

Grab a barbell, holding it outside of your hips. As you drag the BB up your body, pull elbows back as far as possible. Stop right below the chest

Barbell Drag Curls

Circuit 2

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

Adjust cable to shoulder height. Stand about arms length away from cable station. Keep wrists locked as you curl the cable & fully extend arm

Single Arm Cable Bicep Curl

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

Single Arm Cable Tricep Extension

Circuit 3

Using a belt squat machine or a low cable attachment, attach a V-Grip handle. In a bent over (hip hinged) position, pull weight towards your navel. Try to keep your torso parallel to the ground.

Vgrip row, hinged

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Circuit 4

Upper Body, Push/Pull

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kenyetta

Shaden

Upper Body, Push/Pull

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