Name: Playbook - Sarah Herse - Try my upper body gym day (chest, back & shoulders)
Uploaded: 2024-03-20T21:08:55.108Z
Duration: 45 min
Description: Try my upper body gym day (chest, back & shoulders)

Madi

Here’s the workout I did yesterday at the gym. I like to do a mix of chest, back & shoulders, usually twice per week. Give it a try and let me know what you think!

A.  5 Sets:
A1. Bench press (I used barbell but sub with DB’s if needed)
1 x 10
1 x 8
2 x 6
1 x 10
 *increase in weight for first 4 sets then drop weight for last set
*Rest 1 minute between sets
 
B. 4 Sets:
B1. Lat pulldown
1 x 12
1 x 10
2 x 8
*Increase in weight each set
*Rest 45 seconds between sets
 
C.  4 Sets:
C1. Seated dumbbell strict press x 12 reps
(I actually used a machine overhead press so you can use that if you have one)
C2. Cable rope pullover x 12 reps
C3. Cable rope high row x 12 reps
*Rest 20 seconds
Sub cable with band if needed
 
D. 3 Sets:
D1. Seated cable close grip row x 10 reps 
*Rest 45 seconds between sets
 
E. 3 Sets:
E1. Wide grip pull-ups (use assistance if needed) x 6 reps
E2. Dips (use assistance or perform on bench/box if needed) x 12 reps
*Rest 45 seconds between sets

A.  5 Sets:
A1. Bench press
1 x 10
1 x 8
2 x 6
1 x 10
 *increase in weight for first 4 sets then drop weight for last set
*Rest 1 minute between sets

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

B. 4 Sets:
B1. Lat pulldown
1 x 12
1 x 10
2 x 8
*Increase in weight each set
*Rest 45 seconds between sets

*You can sub with banded lat pulldowns if you don't have the machine
- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pull down

C.  4 Sets:
C1. Seated dumbbell strict press x 12 reps
(I actually used a machine overhead press so you can use that if you have one)
C2. Cable rope pullover x 12 reps
C3. Cable rope high row x 12 reps
*Rest 20 seconds

- Start by sitting on a bench/box with feet planted on the ground and a dumbbell in each hand (can rest them on thighs)
- Start by bringing the dumbbells to your shoulders with your palms facing you
- With a tall spine/chest and engaged core press up until arms are fully extended
- Bring them back down to shoulder height in a controlled manner to complete one rep.

Dumbbell seated strict press

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

- Stand with the feet in a staggered stance, and slightly hinged at the hips. 
 Place the cable pulley at a high setting so your arms are reaching up to pull the rope. 
- Hold one end of the rope in each hand with the palms facing down.
- Lift the chest up and pull the elbows back until the hands are right in front chest.
- Pause briefly then return to starting position to complete rep.

Cable Rope High Rows

Circuit 1

D. 3 Sets:
D1. Seated cable close grip row x 10 reps 
*Rest 45 seconds between sets

*Complete with close grip row if no V-Bar attachment*

- Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.
- Grasp the V-bar so that your palms are facing forward.
- Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.
- Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.
- Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position. This completes one rep.

Seated v-grip cable row

E. 3 Sets:
E1. Wide grip pull-ups (use assistance if needed) x 6 reps
E2. Dips (use assistance or perform on bench/box if needed) x 12 reps
*Rest 45 seconds between sets

*Use assistance if needed*
*Wide grip (outside of shoulder width)

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

*Use assistance if needed or complete on a box/bench*

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Try my upper body gym day (chest, back & shoulders)

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