Name: Playbook - Sierra Flint - Total Upper Body
Uploaded: 2023-05-23T02:04:48.177Z
Duration: 31 min
Description: Total Upper Body

Single arm row + Tricep kickback

Explosive incline push-ups

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Tri set

*15 per side*

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

Lateral raise to front raise

Half curl (bottom of movement)

Half curl (top of movement)

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Giant set

Total Upper Body

Chest, Arms & Core

Back & Shoulders

Sierra

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Push - Chest, Tris & Shoulders

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1/16 Back & Biceps

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4/18 Back & Shoulders

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Total Upper Body

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