Name: Playbook - Sophia Cepero - Week 4 Upper body day 1
Uploaded: 2024-01-10T17:58:56.442Z
Duration: 75 min
Description: Week 4 Upper body day 1

- 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

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows

- 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

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

DB bicep curls

Week 4 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 4 Upper body day 1

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