Name: Playbook - Marcus Thrash - W1/D1 Upper Body Focus
Uploaded: 2023-07-02T19:00:37.055Z
Duration: 60 min
Description: W1/D1 Upper Body Focus

This 60-minute upper-body focused workout plan includes exercises such as:
- Warm up Treadmill incline walk
- Bench press
- Pull-ups
- Barbell row
- Machine shoulder press
- Barbell bicep curls
- Machine tricep extension
- Crunches
- Treadmill incline walk

Warm up Treadmill incline walk

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- With your upper arms at a right angle to the back pad
- Push handles forward

Machine tricep extension

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Treadmill incline walk

W1/D1 Upper Body Focus

W1/D1 Upper Body Focus

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