Name: Playbook - Livin Toned - Upperbody
Uploaded: 2022-05-23T17:56:55.722Z
Duration: 75 min
Description: Upperbody

an upper body workout i ACTUALLY like doing!

Alyssa

It’s hard to make short and effective workouts but we hope this works out for you! 

If not you can reduce the amount of sets you’re doing but make sure the remaining sets are close to failure! 

Proud of you for being here, now zone in and get it done

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 already, so don’t go too deep if you can’t put your arm in that position without weights

Machine dips

Take a wide grip and lean slightly backwards

The aim is to squeeze your shoulder blades as hard as possible and make sure you’re not swinging or using momentum to move the weight

Pulldown

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

Chest supported row (upper-back)

Don’t rotate your torso 

Keep a SLIGHT forward lean at the hips and focus on on pulling your elbows to your hips. Don’t focus on squeezing your shoulder blades together, rather you need to keep your shoulder pushed down and elbows towards your hips. 

Also keep your elbows tucked and close to your body

Cable row (Lat focused)

Upperbody

Tonya

Lower body

fantastic for busy bees for sure. got my workout in super quick, but i still feel like i’m dying lol

Upperbody

Community

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