Name: Playbook - Tay Marsh - Full Upper Body Pump
Uploaded: 2022-04-27T00:57:18.254Z
Duration: 60 min
Description: Full Upper Body Pump

It went well, didn’t do the first one!!!

Gladie

Complete the warm up on the “warmup” tab. 

Exercise 1: Flat Bench Press
Exercise 2a: Incline Dumbbell Chest Press
Exercise 2b: Single Arm Dumbbell Row
Exercise 3: Reverse Grip Lat Pulldown
Exercise 4a: Band or Cale Triceps Extensions
Exercise 4b: Bent Over Dumbbell Curls

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

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

Single Arm Dumbbell Row

Superset

- Grab the bar with a reverse grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Lat Pulldown

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

Band or Cale Triceps Extensions

- Bend over hinging at your hips  
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position and repeat

Full Upper Body Pump

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