Name: Playbook - Sean Garner - Upper Body Muscle Gain
Uploaded: 2023-02-16T21:47:00.282Z
Duration: 50 min
Description: Upper Body Muscle Gain

3x (1-4) Pull-up Ladder
3x (1-4) Push-up Ladder

Then

2x (30sec Work/30sec “Rest”) Push Press “Rest” is in OH Position Strict Holds

Then

10 Sets
10x Bench Press (slow negative – 5sec) + 10x DB SA Row

3x (1-4) Pull-Up Ladder 
3x (1-4) Push-Up Ladder

Grab the pull up bar with your palms facing forward. With both arms extended, create a curve in your lower back and stick your chest out. This is your starting position. 

Draw your shoulders and upper arms down and back while lifting your torso up until the bar touches your upper chest. Inhale and lower your body back to starting position. 

Repeat for the designated number of reps.

Pull-Ups

Place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked.

Squeeze your glutes and core as tight as possible. 
Rotate both of your hands out and away from your chest and shifting your shoulders down from your ears. You should feel your shoulder blades pin down and back.

Inhale deeply and slowly lower your body in one straight line toward the floor. 

Keep your elbows in as you lower down.

Have your chest touch then exhale as you press away.

Push Ups

Upper ladder

2x (30sec Work/30sec “Rest”) Push Press “Rest” is in OH Position Strict Holds

Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. 

Dip your knees, and then explosively push up with your legs as you press the weights straight over your shoulders. 

Lower the dumbbells back to the starting position.

Push Press

Keep your arms locked out and core braced as you actively press up on the weight holding it overhead.

DB Overhead Hold

Upper Circuit 1

10 Sets
10x Bench Press (slow negative – 5sec) + 10x DB SA Row

Start by lying flat on a bench, with a dumbbell in each hand. Bring the dumbbells up to your shoulders, just to the sides of your chest, with your palms facing out. This is your starting position.

Exhale, and use your chest to push the dumbbells up until your arms are locked, returning to the starting position.

Repeat for the designated number of reps.

Dumbbell Bench Press

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. This will be your starting position.

Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Lower the resistance straight down to the starting position.

Repeat for the designated number of reps. Switch arms. REPEAT.

Upper Body Muscle Gain

More workouts from Sean Garner