Name: Playbook - Jordan Hamp - Upper day routine
Uploaded: 2022-12-08T12:05:58.238Z
Duration: 90 min
Description: Upper day routine

Works on your upper chest, shoulders, triceps. Hypertrophy upper day.

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

That style helps you feels more lats connections than swayed way.

Light weight and squeeze your lats. 

Makes sure your hands is underhand too.

Machine Back row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises dropset

- Grab a handler in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Machine Rear delt fly

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body