Name: Playbook - Tahlia Hall - Upper Body Supersets
Uploaded: 2022-02-02T17:00:02.121Z
Duration: 45 min
Description: Upper Body Supersets

Upper Body Supersets

Superset 1:
- Machine Assisted Pull-ups 4 x 8
- DB Single Arm Rows 4 x 8 (each arm)

Superset 2:
- Barbell Upright Rows 4 x 8
- Machine Shoulder Press 4 x 8

Superset 3:
- DB Around The World Raises 4 x 8
- Machine Rear Delt Fly’s 4 x 8

Superset 4:
- DB Seated Overhead Tricep Extensions 4 x 8
- EZ-bar Bicep Curls 4 x 8

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

- 8 reps each arm

DB single arm row

Superset 1

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- With back supported adjust machine to shoulder height 
- Press the machine up to full arm extension
- Lower them to the starting position

Machine seated shoulder press

Superset 2

- Standing with core tight and dumbbells in front, palms out
- Raise the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

DB around the world raises

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control

Machine rear delt fly’s

Superset 3

- In a seated position hold a single dumbbell 
- Bend at the elbow to 90 degrees and lower the dumbbell behind your head
- Straighten elbows to raise the dumbbell up

DB seated overhead tricep extensions

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Upper Body Supersets

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