Name: Playbook - Nickolas Venuti - Upper
Uploaded: 2023-10-02T20:29:26.150Z
Duration: 90 min
Description: Upper

Warmup:
Push ups 3 x failure 
Pull-ups 3 x failure 

Workout:
Incline dumbbell press 4 x 8
Bent over barbell row 4 x 10
Seated machine press 4 x 8
Incline Skullcrushers 4 x 12
High cable fly’s 4 x 12,12,15,failure 
Neutral grip Pulldowns 4 x 12
Alternating Curls 4 x 12
Seated side raises 4 x 12,12,12,failure

- retract scapular 
- slightly bring elbows in

Incline Dumbbell Press

- hands shoulder width apart 
- keep elbows tucked
- if you begin to jerk lighten weight

Bent Over Barbell Row

- keep hands shoulder width apart 
- keep back and bottom half glued to seat

Seated Machine Press

- fully extend and flex behind the head
- feel the stretch at the bottom of movement 
- push with pinky end of finger

Incline Skullcrushers

- lead with elbows 
- use hands as hook
- last set go to failure and drop once going to failure again

High Cable Fly’s

- if you don’t have this grip can do regular Pulldowns 
- keep elbows tucked 
- wrap thumb on top of bar to take tension off biceps

Neutral Lat Pulldowns

- flex Tricep at bottom of movement 
- twist pinky in at top of movement

Alternating Dumbbell Curls

- slight bend in the elbows 
- use hand as hook, lead with elbows