Name: Playbook - Sophia Cepero - Week 3 Upper body day 1
Uploaded: 2024-01-10T17:58:56.420Z
Duration: 75 min
Description: Week 3 Upper body day 1

Train like Sophia first upper body session of the week.

- 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

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

-Grab the handle with one arm, keeping your chest pressed up against the seat.
-Row back until your hand is in line with your side body. 
-Move controlled back into the starting position. 
-Rest 60 seconds in between sides.

Single Arm Chest Supported Row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Week 3 Upper body day 1

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.

Week 3 Upper body day 1

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