Name: Playbook - Sean Garner - Upper Body Punch
Uploaded: 2022-11-15T19:51:51.155Z
Duration: 45 min
Description: Upper Body Punch

Adapted a few excercises but felt good. Thank you 

Katie Manhire

This dynamic effort upper body workout is a great way to start your weekend strong 💪!

Speed is the name of the game here. Keep the shoulder blades back and core braced as you pull the bar towards your chest and explode up locking out your arms.

Speed Bench Press 40%of 1RM plus bands

Keep the shoulder blades back and core braced as your elbows stay approximately 45° from the body.

Decline DB Bench Press

Keep the back flat and core braced as you drive the elbow back toward the hip squeezing the shoulder blades

DB Row

From my fully extended arm drive the elbows back pulling your chest to the bar.

Pull-ups max reps

Keep the shoulder blades back and elbows tucked in with a close grip on the barbell. Lower the elbow towards the nose keeping the bar tight extend up all the way.

JM Press

Keep a slight bend in the knees as you drive your balls back towards the hip squeezing the shoulder blades

Close Grip Seated Row

Attached two bands together to the Kaebel column machine. Slightly leaning forward keeping the core braced as you punch the bands out.

Upper Body Punch

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