Name: Playbook - Zone 247 - W2/D1 Upper Body
Uploaded: 2023-11-14T20:36:23.584Z
Duration: 60 min
Description: W2/D1 Upper Body

Empower your upper body with this dynamic workout. Start strong with bench presses for chest development, then shift to overhead presses for shoulders. Integrate rows for back engagement and bicep curls for arm definition. Complete the session with tricep dips and pushdowns. Finish with stretches for a sculpted, powerful upper body.

- 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

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

W2/D1 Upper Body

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