Name: Playbook - Myles Harris - Upper body
Uploaded: 2023-03-15T22:23:50.631Z
Duration: 90 min
Description: Upper body

Another Upper body session let’s go! Like I said before we’re going to be focusing on every muscle group for the upper body starting off this time with shoulders, then biceps, triceps, back, chest, and some rear delts to build up those 3D delts creating that V taper look. Keep the intensity high and murder this workout!

Grab a pair of dumbbells and bring them up on the shoulders. Start off with them in front of you with the shoulder internally rotated and as you press up in on emotion externally rotate then back down slowly internally rotating them again into start position. 

Focus: overall shoulders.

Standing dumbbell Arnold press

Set the bench to an incline and grab a pair of dumbbells and lay down with your stomach on the bench. Curl upwards towards your face while keeping your elbows in front of you. 

Focus: short head of biceps.

Dumbbell spider 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.

Close grip bench press

Get into position on the machine and grab the handles with a pronated ( overhand ) grip and pull back completely, squeeze, and let it stretch out all the way. 

Focus: upper back.

Upper back focused machine row

Get into the machine and press out in front of you, squeeze, then back down slowly. 

Focus: overall chest.

Regular chest press machine

Remove any attachment from the cables and pull downwards in a 45 degree angle with the arm slightly bent and back up slowly. 

Focus: rear delts.