Name: Playbook - Suzanne Svanevik - Vacation Workout • Upperbody
Uploaded: 2022-12-04T11:53:03.236Z
Duration: 40 min
Description: Vacation Workout • Upperbody

Superset: 
• Pull ups 15/12/10/8 reps
• Standing Shoulder press 15/12/10/8 reps
Superset: 
• Barbell Rows 15/12/10/8 reps 
• Seated Lateral raises 15/12/10/8 reps
Superset:
• Seated DB biceps curls 3x10
• Seated Hammer curls 3x10
Superset: 
• EZ-bar french press 3x12
• Seated DB overhead triceps extensions 3x12

- Pull up engaging your back 
- Go up until your chin goes past the bar and lower yourself down until your elbows are extended at the bottom

Pull ups

- Clean the barbell up to starting position (or get under the bar from a rack)
- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Standing Shoulder Press

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- From a seated position with the bench with an incline 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated incline dumbbell curls

- Bench with an incline
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated incline dumbbell hammer curl

- Lower the bar down until you touch the bench and return to the starting position

Incline EZ bar french press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

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