Name: Playbook - Michael Asibuo - Upper Body
Uploaded: 2023-07-06T00:19:07.004Z
Duration: 100 min
Description: Upper Body

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Pull the attachment in towards your body with a wide neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated wide neutral grip cable row

Superset

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

Barbell bicep curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Upper Body

More workouts from Michael Asibuo