Name: Playbook - Sebsational Fitness - 45-min Upper Strength
Uploaded: 2022-10-21T11:44:36.488Z
Duration: 45 min
Description: 45-min Upper Strength

This workout focuses on all areas of the upper body, namely the chest, back and shoulders. All areas will be worked with high weight and low reps to increase functional strength.

- Use legs to kick dumbbells up onto chest as you lie back onto bench
- Bring the dumbbells down to your mid chest  
- Push the dumbbells straight up engaging your chest

Dumbbell flat bench chest press

- Support yourself using your opposite arm
-Row dumbbell to your hip while retracting your shoulder back
-Perform the reps then swap arms and immediately perform again
-Keep core engaged

Dumbbell single arm row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Start with a weighted plate on your back in push up position. If you do not have someone to  help you put the plate on, perform slower tempo push-ups
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position

Weighted push-up

- Strap resistance bands over shoulders or use a weight belt. If you have neither, perform slower reps
- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar