Name: Playbook - Nickolas Venuti - Upper
Uploaded: 2023-10-02T20:29:26.394Z
Duration: 90 min
Description: Upper

Warmup:
Band work 3 rounds 
Push-ups 3 x failure 
Pull-ups 3 x failure 

Workout:
Standing barbell press 4 x 6-8
Flat Barebell Press 4 x 8
Kneeling cable Pulldowns 4 x 12 
Alternating Incline Press 4 x 12
Single Arm rows 4 x 10
Reverse bent over fly’s 4 x 12
Overhead Extensions 4 x 10
Rope Hammer Curls 4 x 10

- keep hands shoulder width apart
- fully extend at top of movement 
- slight bend in elbows

Standing Barebell Press

- retract scapular 
- grip shoulder width apart

Flat Barebell Press

- bring cables towards lower lats
- twist cable as your bring them to your body

Kneeling Cable Pulldowns

Alternating Incline Press

- bring dumbbell towards lower lats 
- have rhythm think of rowing a boat
- stretch at bottom of movement

Single Arm Dumbbell Rows

Reverse Bent Over Flys

- keep elbows tucked 
- fully extend at top of movement 
- fully stretch at bottom of movement