Name: Playbook - Tia Blackley - Day 11 - Upper FINALS
Uploaded: 2023-09-25T00:55:20.202Z
Duration: 45 min
Description: Day 11 - Upper FINALS

This workout is to test our abilities after the 4 week shred. Try to beat your weights or reps on each of these exercises!! Show yourself what you’ve got!

1. Hands wide (at the bend at least)
2. Retract shoulder blades, pull down
3. Keep force in your pinky to help engage lats
4. Chest high, CORE TIGHT :P

Wide Lat Pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Lat Pull & Cable Curls

Try to max out on chest press, see how many controlled reps you can get!

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

- increase weight each set!!!!

Flat dumbbell press

DO NOT CRUSH YOUR SKULL

- hold straight bar shoulder width apart
- hover weight over head
- slowly lower weight toward head or behind head
- press up using your triceps

Straight bar skullcrusher

Chest Press & Triceps

- With a close grip 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 close grip cable row

Day 11 - Upper FINALS

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Day 11 - Upper FINALS

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