Name: Playbook - Sophia Cepero - Upper body day 2
Uploaded: 2024-01-10T17:58:56.320Z
Duration: 75 min
Description: Upper body day 2

Day 2 of upper body training. Complete in between lower body days 2 & 3.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Lean slightly forward placing more tension on your chest
-Lower until your elbows are at a 90 degree angle
-Reverse the motion

Dips

- Start with your arms at 90 degrees
- Press the barbell straight up
- Lower with a slow controlled motion

Military press

- With your chest flat on the bench
- Pull the handle to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the handle back down

Single arm chest supported row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Upper body day 2

Panwad

Didn’t mean to hit 1 Star. 
It’s 4 star for me

Nikia

Lower body day 1

I really liked it! I did 4 sets of the push ups and chin ups. I also added 15 minutes core and 15 minutes cardio.

Reece

Upper body day 1

Genevieve

Lower body day 2

Lower body day 3

Week 2 Lower body Day 1

Week 2 Upper body day 1

Week 2 Lower body day 2

Week 2 Upper body day 2

Week 2 Lower body day 3

Week 3 Lower body day 1

Week 3 Upper body day 1

Week 3 Lower body day 2

Week 3 Upper body day 2

Week 3 Lower body day 3

Week 4 Lower body day 1

Week 4 Upper body day 1

Week 4 Lower body day 2

Week 4 Upper body day 2

Week 4 Lower body day 3

Week 5 Lower body day 1

Week 5 Upper body day 1

Week 5 Lower body day 2

Week 5 Upper body day 2

Week 5 Lower body day 3

Week 6 Lower body day 1

Week 6 Upper body day 1

Week 6 Lower body day 2

Week 6 Upper body day 2

Week 6 Lower body day 3

Week 7 Lower body day 1

Week 7 Upper body day 1

Week 7 Lower body day 2

Week 7 Upper body day 2

Week 7 Lower body day 3

Upper body day 2

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