Name: Playbook - Matthew Noszka - Upper Body Supersets
Uploaded: 2021-06-05T15:19:02.326Z
Duration: 45 min
Description: Upper Body Supersets

Khadija

Benito

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

Jabbar

Warm up 

Upper body superset  1 :
Push up 
Pull up to knee raise 

Upper body superset  2 :
Arnold press
Dumbbell shoulder circuit 

Upper body superset 3:
Double bicep hammer
Tricep dips 

Cool down

Warmup run

This is done as a reverse ladder style. Pushups into Pull up knee raises 
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8 , 2-9, 1-10 
This makes 55 reps of each

Regular pushups can be substituted here if you do not have this device

Pushup iron chest

- 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

Upper body superset 1

- 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

- 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

Upper body superset 2

**Arm curl blaster optional

- Feet close together
- Keep shoulders back and down, elbows as close to sides as possible

Double bicep hammer

Tricep dips

Upper body superset 3

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

Cooldown

Upper Body Supersets

vlad

Hate you now, thanks it later😅🙏🏻

Pump Me Up

Upper Body Round Up

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

Upper Body Supersets

Community

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