Name: Playbook - Myles Harris - Upper body
Uploaded: 2023-03-15T22:23:50.642Z
Duration: 90 min
Description: Upper body

Kendrick ervin

It’s upper body time! We will be targeting triceps, biceps, shoulders, chest, and back during this workout. We will also be focusing more on the compound lifts that will bring us more progress in our training starting off with bench press and dumbbell rows to build up an upper chest and gorilla back. Let’s train hard with this one and be ready!

Get into position on the seat and place hands at a wider then shoulder width grip, unrack the bar then bring down towards your upper chest then back up and squeeze. 

Focus: upper chest.

Incline barbell bench press

Get into a stance where your front foot is in place in front of you and put your other foot back. Pick up the dumbbell while staying bent over slightly and use the hand other hand for supper and row upwards, squeeze, then back down. 

Focus: overall back.

Dumbbell row

Grab the ez bar with a pronated ( overhand ) grip and lay back on the bench. Have the hands positioned on the inner grip of the bar and as you bring it down, go behind the head as well bringing the elbows back and contract upwards. To avoid elbow pain try to keep them angled inwards as well. 

Focus: long head of triceps.

Flat Ez-bar French 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

Use the handle attachment and grab them and take a step back then raise upwards about 45 degrees out and back down slowly. 

Focus: side delts.

Cable Y raises

Get on the edge of of bench with 2 dumbbells and bend over so your belly bottom is almost touching your thighs. Raise the dumbbells out to the side while keeping the elbow inward 45 degrees to better target the rear delt. 

Focus: Rear delts.

Upper body

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