Name: Playbook - BondFit . - UPPER BODY: SUPERSETS
Uploaded: 2023-11-29T20:17:58.198Z
Duration: 45 min
Description: UPPER BODY: SUPERSETS

3 PUSH + PULL SUPERSETS: 

THIS WORKOUT IS GREAT IF YOU ARE SHORT FOR TIME AND LOOKING FOR A GREAT PUMP 💪🏻

1. DB BENCH PRESS + PULL UPS - 3 x 12

2. INCLINE PRESS + REVERSE GRIP PULLDOWNS - 3 x 12

3. TRICEP DIPS + CHEST SUPPORT ROW - 12,10,8,6,4,2 REPS

1 SET = 12 REPS OF DB BENCH PRESS + PULL UPS 

REST FOR 60SECS THEN REPEAT PROCESS

- 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
- Feet planted on bench

Dumbbell flat bench press (feet lifted)

- Hold the bar with your palms facing away
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Brace core

Pull ups

DB BENCH PRESS + PULL UPS

1 SET = 12 REPS OF INCLINE PRESS + REVERSE GRIP ROW

REST FOR 60SECS THEN REPEAT PROCESS

- Press the handles forward
- Focus on squeezing your chest as you press forward

Incline hammer strength press

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Reverse grip lat pulldown

INCLINE PRESS + REVERSE GRIP PULLDOWN

1 SET = 12, 10, 8, 6, 4, 2 REPS 
TRICEP DIPS + CHEST SUPPORTED ROWS 

GOAL IS TO COMPLETE THIS SET AS FAST AS YOU CAN WITH LITTLE REST AS POSSIBLE. 

THIS WILL BURN 🔥

Ladder finisher: Dips + Rows

LADDER FINISHER: 
DIPS + ROWS

UPPER BODY: SUPERSETS

Nicole

This workout was great! My shoulders were defiantly burning afterwards!

Ellie

Adam

Quick Shoulders

Sarah

Felt too advance couldn’t get form correct

UPPER BODY: SUPERSETS

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