Name: Playbook - Tay Marsh - Total Upper Body
Uploaded: 2022-04-27T00:57:18.238Z
Duration: 60 min
Description: Total Upper Body

Anthony Greer

Complete the warm up on the “warmup” tab. 

Exercise 1: Flat Bench Press
Exercise 2: Dumbbell Chest Supported Row
Exercise 3: Kneeling Landmine Press
Exercise 4: Close Grip Pulldown
Exercise 5: Seated Dumbbell Curls
Exercise 6: Face Pulls

- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the kettle bells or dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Kettlebell/Dumbbell Chest Supported Row

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your shoulder and upper chest
- Lower with control back to starting position
- Repeat on opposite side

Kneeling Landmine Press

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close Grip Pulldown

- From a seated position 
- Alternate curling the dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- After single curls, curl with both arms

Seated Dumbbell Curls

- Pull the band towards your face with elbows flared outward

Band or Cable Face Pulls

Total Upper Body

Roquel Marsh

Strength Push Emphasis

Push / Pull

Upper Body (Push)

Upper - Pull

Chest - German Volume Training

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

Total Upper Body

Community

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