Name: Playbook - Ryan Dengler - Day 3 UPPER BODY #2
Uploaded: 2021-09-30T02:53:18.544Z
Duration: 75 min
Description: Day 3 UPPER BODY #2

Josephine

UPPER  BODY #2
Incline Barbell Bench: 3 x 8 reps

Cable Fly: 3 x 10-12 reps

Close Grip Cable Row: 3 x 8-10 reps

Lat Pullover (Rope Attachment): 3 x 8-10 reps

Barbell Skullcrusher: 3 x 10 reps

Reverse Grip Tricep Pushdown: 3 x 12 reps

Barbell Curl: 3 x 8 reps

Dumbbell Hammer Curl: 3 x 10 reps

• I like to keep my grip about the same as regular bench press, but you can bring your grip in slightly
• Arms should come down at a 45 degree angle as you bring the bar to your chest
• Keep your traps squeezed together and back engaged
•Feet should be driving through the ground to create more force

Incline Barbell Bench

• Low to high cable fly will emphasize more upper chest
• High to low cable fly will emphasize more lower chest
• Slight bend in the arms as you bring the handles back away from your body
• Try to bring the inside of your elbows as close as you can to one another for a better squeeze

Cable Fly

●Push chest through as you pull your elbows back
●Try to pack your back together as much as possible
●Feel your lats fully stretch at the bottom of the movement
●Try to limit momentum (a little bit is okay)

Close Grip Cable Row

• Rope attachment allows you to come a little bit past your body for a better squeeze in your back
• I let me arms come parallel with my body at the top for a full stretch in my back
• Push your chest through and pack your back together at the bottom for the best squeeze
• Slight bend in the arms

Rope Cable Lat Pullover

• I prefer to take a closer grip on the bar (EZ curl bar to save my wrists)
• Bar should come just over your head for the best stretch (You can bring the bar to your forehead, but you will not get the full range of motion)

Barbell Skullcrusher

• Take an underhand grip on the bar (palms facing the ceiling)
• Let the bar come all the way to the top for a stretch

Reverse Grip Tricep Pushdown

• Keep upper arm stationary
• Minimal swing (don't overextend your back)
• Flex tricep at the bottom to get a full stretch in the bicep
• Focus on the squeeze at the top

Barbell Curl

• I prefer to pull the dumbbells up and close to my chest. It's personal preference, but I feel a better squeeze when I keep the dumbbell close to my body
• Try to touch your bicep to your forearm and feel a squeeze in your bicep at the top
•Flex tricep at the bottom for a full stretch on the bicep

Dumbbell Hammer Curl

Day 3 UPPER BODY #2

Clay

Elijah McCoy

Day 1 UPPER BODY #1

Jessie Allen

Awesome work out! Any alternatives if you don’t have certain machines? Thanks again Ryan!

Day 3 UPPER BODY #2

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