Name: Playbook - Sam Bowles - Upper Day
Uploaded: 2023-02-10T18:07:10.109Z
Duration: 70 min
Description: Upper Day

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

Dumbbell bench press

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Grab the bar with a close overhand 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

Close grip overhand lat pulldown

- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

Upper Day

Really good workout. Easy explanation and video to go along

Upper Day

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