Name: Playbook - Nic Fiumara - Upper Body Day (Hypertrophy)
Uploaded: 2022-11-13T01:59:42.758Z
Duration: 120 min
Description: Upper Body Day (Hypertrophy)

EXERCISE PROFILE
Target Muscle Group: Clavicular (Upper) Chest  
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps

Lean back when seated on the bench. With your elbows bent and angled down below your ribs, hold a dumbbell in each hand at your shoulders. Rest your neck comfortably on the bench. Maintain a flat foot position. As you exhale, brace your core and press both dumbbells straight up over your chest.

Incline Dumbbell Press

EXERCISE PROFILE
Target Muscle Group: Sternal (Middle) Chest  
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps

Ascend on the dip station, and place your hands in a neutral grasp. Unlock the elbows to begin the dip, then sag your body down until your forearms are nearly parallel to the floor.
Pushing through the palms will help you control the drop to parallel and then drive back to your starting position.

Chest Dip

EXERCISE PROFILE
Target Muscle Group: Upper Back
Equipment Required: Barbell
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Biceps, Lats

Lift the bar off the rack while keeping your back straight and your knees just slightly bent. Keep your back flat as you lower the bar until your elbows are absolutely straight and draw it near your belly button. Squeezing at the top of the movement for maximum contraction

Bent Over Row

EXERCISE PROFILE
Target Muscle Group: Lats 
Equipment Required: Barbell
Mechanics: Compound
Force Type: Pull (Unilateral)
Secondary Muscles: Biceps, Upper Body

Pull the handle to your upper chest while focusing on your lats, taking a deep breath, keeping your elbow locked to your side, and squeezing your shoulder blades together. After pausing, gradually release the bar to its starting position.

One Arm Lat Pulldown

EXERCISE PROFILE
Target Muscle Group: Lateral Deltoid  
Equipment Required: Dumbbell
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: N/A

Raise the dumbbells out to the sides until your upper arms are parallel to the floor. You don't have to keep your arms perfectly straight—a small bend in your elbows is normally more comfortable. Reverse the movement and return to the starting position.

Lateral Raise

EXERCISE PROFILES
Target Muscle Group: Bicep, Tricep
Equipment Required: Bodyweight, Cable
Mechanics: Isolation
Force Type: Push & Pull (Bilateral)
Secondary Muscles: N/A

Bicep:
Pull your body up with a supinated grip until your chin is aligned with the bar, keeping your body steady and your core active. When the biceps are fully contracted at the top, pause for one to two seconds. Lowered gradually to the starting position.

Tricep: Start by standing in front of a cable pulley machine grasping a handle with an overhand grip. Slowly extend your arm down, keeping your elbow at your side, until your forearm and hand reaches your upper thigh. Squeeze with your triceps for a count, then return back up to the starting position.

SUPERSET: Bicep Oriented Pullup & Cross Body Tricep Pushdown

EXERCISE PROFILES
Target Muscle Group: Bicep, 
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Forearm (Brachioradialis)

Holding a dumbbell at your side in each hand, sit on an inclined bench. Lift the weight to your shoulders while maintaining a neutral grip and keeping your upper arm steady. Repeat by bringing it back to your side.

Upper Body Day (Hypertrophy)

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