Name: Playbook - Myles Harris - BARBELL ONLY UPPER BODY 🦍
Uploaded: 2022-07-26T16:06:25.958Z
Duration: 70 min
Description: BARBELL ONLY UPPER BODY 🦍

Happy Thursday gang! For todays daily sesh we got a killer upper body workout that will focus on putting on muscle and a little bit of strength with limited equipment: a barbell. This is perfect for anyone who’s looking to get a sesh in and doesn’t have access to a gym or just wants to try something new. Keep that intensity high and let’s kill this together. ‼️‼️

Lay down on the bench and get into position with hands outside shoulder width ( or closer or wider depending on your preferred grip ) arch your back slightly and put feet back and unrack the bar then go down slowly towards your chest and press back up towards your head. 

Focus: chest.

Barbell bench press

Grab the bar with a pronated ( overhand ) grip slightly outside shoulder width and unrack the bar. Bend over while keeping liner back straight and chest up and row towards your your waist. 

Focus: upper back.

Barbell rows

Walk up and place hands at slightly outside shoulder width of your preferred position and unrack slowly and take a step or two back. Squeeze your glutes to help take out lower back usage and press up overhead and back down towards chin. 

Focus: overall shoulders.

Standing military press

Grab the bar with a grip slightly outside of shoulder width with a supinated ( underhand ) grip. Curl upwards, squeeze the biceps, and then slowly go back down. 

Focus: overall Biceps

Barbell curls

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.