Name: Playbook - Myles Harris - UPPER BODY POWERBUILDING ‼️
Uploaded: 2023-03-15T22:19:37.287Z
Duration: 85 min
Description: UPPER BODY POWERBUILDING ‼️

What’s good everyone! Hope we’re all doing good today and continuing to crush our goals. For todays daily workout we have a upper body workout that will be focusing on gaining strength and size! We’ll be doing the basics but adding in a different rep scheme of low and higher reps so that way we get the benefit of both! Let’s get into this and crush this sesh 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

With a neutral grip, pull your self up until your chin reaches over the top and squeeze and come back down. Neutral grip will focus more on the lats but using a supinated ( underhand ) grip will focus more on the biceps. 

Focus: upper back, lats, and biceps.

Chin ups

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 pronated grip ( overhand )  slightly outside shoulder width and place bar on the ground. As you row upwards, keep your torso completely still and in place. 

Focus: upper back.

Pendlay rows

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.