Name: Playbook - Sophia Cepero - Week 3 Upper body day 1
Uploaded: 2024-01-10T17:58:56.452Z
Duration: 60 min
Description: Week 3 Upper body day 1

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

Chin ups

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

Military press

-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

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- 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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Week 3 Upper body day 1

brittany robinson

Joshua

Best workout I’ve had in a while! The app is so helpful and keeps me accountable so that I actually complete each set.

Sarah

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Week 3 Upper body day 1

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