Name: Playbook - Marfred Suazo - W3/D4 Upper Body - Max Effort
Uploaded: 2021-01-18T11:49:16.686Z
Duration: 45 min
Description: W3/D4 Upper Body - Max Effort

Lie face up on a flat bench, and grip a barbell with the hands in a new grip closer than shoulder-width. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. Stop when the elbows are just below the bench, and press feet into the floor to press the weight straight up to return to the starting position.

Football bar bench

Lower in straight line toward neck while keeping elbows relatively high and bending them out to sides, approximately 45° from midline of body. Flex wrists slightly as bar is lowered as to keep weight of bar on base of palms. Pause when forearms mak e solid contact with biceps. Push barbell back up until arms are straight. Repeat.

Jb press

Lie face up on a flat bench, and grip a barbell with the hands slightly closer than shoulder-width. Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Slowly lower the bar to the chest by allowing the elbows to bend out to the side. Stop when the elbows are just below the bench, and press feet into the floor to press the weight straight up to return to the starting position.

Close grip bench

Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the cable pulley at the highest position, use a straight bar attachment, and grip the bar firmly in both hands. Pull the elbows in close to the sides and slowly push the hands down towards the floor. Straighten the arms completely before bending the elbows to return to the starting position.

Cable press downs

Grasp rope attachment from medium high pulley. Turn body away from pulley apparatus and position turned rope attachment behind neck. Bend over downward with rope attachment positioned behind neck gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cable resistance.
Extend forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat.

Cable tricep extension

W3/D4 Upper Body - Max Effort

What a session!
Please upload new workouts🔥😜

Benito

Will

Amazing session. Enjoyed every moment!

I hope that you will upload many more workout💪🏻😛

W3/D4 Upper Body - Max Effort

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