Name: Playbook - Sophia Cepero - Week 3 Upper body day 2
Uploaded: 2024-01-10T17:58:56.428Z
Duration: 75 min
Description: Week 3 Upper body day 2

Complete in between lower body days 2 and 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

-Start from the top of the pull up bar. 
-Slowly lower yourself down, engaging all the muscles on your back.
-Lower for at least 5 seconds, aiming for 10 seconds. 
-Return back to the top of the bar and begin another rep.

Eccentric pull up

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

Military press

- 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 cable row

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

Dips

- 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

Week 3 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.

Week 3 Upper body day 2

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