Name: Playbook - Sophia Cepero - Week 7 Upper body day 1
Uploaded: 2024-01-10T17:58:56.554Z
Duration: 70 min
Description: Week 7 Upper body day 1

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

Military 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

- Tip forward at the hips and hold the cable in front of you with your elbows bent 
- Extend your arm sideways engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Cable tricep extensions (single)

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

DB bicep curls

Week 7 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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