Name: Playbook - Richelle Jesse - Upper Body (GYM + Home)
Uploaded: 2023-11-13T02:58:00.057Z
Duration: 45 min
Description: Upper Body (GYM + Home)

If you do not have a cable machine at your home use bands!

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral grip lat pulldown

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Lying on the floor 
- Curl the cable to your shoulders 
- Quickly press and lower your hands up and down for time or reps

Cable lying rope ISO press

Cable lying front raise

- Bend over to 90 degrees 
- Raise the dumbbell engaging the back of your shoulders/lats
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

Shoulders

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down taking 3-5 seconds until the bar touches your chest 
- Press up engaging your chest

Eccentric barbell bench press (3-5 sec)

Superset

Kneeling Bicep Curl

Banded Superman

Hammer curl with Hold (each side)

DB Underhand Row

Circuit 1

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