Name: Playbook - Matthew Noszka - Upper Body Round Up
Uploaded: 2021-06-05T15:19:02.330Z
Duration: 45 min
Description: Upper Body Round Up

Warm up 

Amrap  ( as many rounds as possible):
Arnold press
Pull up knee raises 
Incline dumbbell press
Cable squat row 
Close grip bench
Chin ups 
Dumbbell shoulder circuit 

Cool down

Warmup run

- Start holding the dumbbells with your palms facing you
- Press the dumbbells up turning your wrists as you go up
- Keep your core tight

Arnold press

- Palms facing outwards
- Pull yourself up a few inches, keeping your elbows bent
- Hold yourself in place by keeping your core engaged and raising knees to a 90-degree angle

Advanced:
- Rotate in reverse side crunch

Pull up knee raises

- Bench angle–the higher the angle, the more shoulder recruitment. The lower the angle, the more chest recruitment
- Very important to keep shoulder blades tucked under with a slight arch in the lower back
- Keep feet firmly planted on the ground

Incline dumbbell press

-Stand with feet outside shoulder width in front of a bar attached to allow pulley 
-Grasp the bar underhand and step back creating tension on the cable
-Lower yourself into the bottom of a squat and hold this position
-Row the bar to your lower abdominal region and squeeze 
-Repeat

Cable squat row

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

- Close underhand grip
- Have a partner or band for assistance 
- Full range of motion

Chin ups

- Stand with both feet together
- Dumbbells at each side
- Begin to laterally raise and close the dumbbells in front of the chest, then raise above your head, keeping arms straight with a very slight bend at the elbow

Dumbbell shoulder circuit

As many rounds as possible

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

Upper Body Round Up

vlad

Hate you now, thanks it later😅🙏🏻

Benito

Pump Me Up

Khadija

Dope! I like being told what to do! So this was great

Jabbar

Upper Body Supersets

Maybe list some options for modifications if we are unable to perform the exercise!

Marisa

Back & arms

Jake

Equipment workout

Intro to Resistance Bands - Upper Body

Kayla

Mobility Exercises

Bangin❤️‍🔥cannot wait for the ones!🙏🏻

Josias

Chest Pump Me Up

Quick Pump & Stretch - Upper Body

Hey just crushed this, I’m wondering if you have a certain plant based protein powder you recommend ? I’m trying to gain muscle and overall weight

Dylan

Loved this workout... absolutely killed me.

Upper Body Round Up

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