Name: Playbook - Livin Toned - Upper 1
Uploaded: 2022-05-23T18:04:44.917Z
Duration: 90 min
Description: Upper 1

Jelka

Chelsea

Our first upper-body day! Push focused with a sprinkle of back training too ✨ 

Let’s get strong and get closer to our potential every training session 💪🏾💪🏻

Here we want to make sure we are not pressing with our elbows flared out completely by our sides, we want to have about a 45 degree angle in our armpit. 

Get a deep stretch and press all the way up again

Flat dumbbell press

Make sure your elbows are not flared out to your sides and rather keep them at about a 45 degree angle in front of you.

Don’t keep the bench as straight as possible, take it down a notch or 2 to fully get the most out of exercise

Dumbbell overhead press

Here we are looking at not going past out active range of motion, meaning the weights shouldn’t push us in a position we can’t put ourselves in already, so don’t go too high if you can’t put your arm in that position without weights. See how high you can bring your arm naturally.

Machine dips

We want to make sure we are challenging ourselves with the weight we choose, also pick a width that you find comfortable. But we recommend doing a wide grip because that’s the hardest variation! So grip the pull up just outside of shoulder width

Assisted pull ups

First you need to find a bench height to latch the arm path to hit your upper-back. The best position for your upper-back is your arms flared out by your side, with enough space to really squeeze your shoulder blades together.  

Make sure you don’t use momentum to pull the weight

Upper 1

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