Name: Playbook - Tahlia Hall - Upper Body
Uploaded: 2022-02-02T17:00:10.023Z
Duration: 45 min
Description: Upper Body

Upper Body:
- Dual Handle Lat Pulldowns 4 x 12
- Seated Cable Rows 4 x 12
- Machine Shoulder Press 4 x 12
- Machine Lateral Raises 4 x 12
- Cable Rope Tricep Pushdown 4 x 12
- Cable Rope Bicep Curls 4 x 12

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- 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

- 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

- Place arms underneath pads
- Raise arms laterally to a comfortable height 
- Lower with control

Machine lateral raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope tricep extensions

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Upper Body

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