Name: Playbook - Sabrina Nicole - Full upper body
Uploaded: 2023-02-05T15:39:02.563Z
Duration: 60 min
Description: Full upper body

Makayla

Full upper body workout incorporating back, shoulders, and chest! (Not growing pecs but for functional movement) *3-4 second eccentrics*

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Find the best chest supported row you connect with
- Pull the weight back towards your body
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Chest supported row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

Full upper body

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