Name: Playbook - Zach Morgan - Day 1: Upper Body
Uploaded: 2022-01-09T18:27:19.269Z
Duration: 45 min
Description: Day 1: Upper Body

Alejandro

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Lie on a flat bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

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

1 arm dumbbell row

- Hands shoulder width apart and raise to upper chest level

Upright row (cable)

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

Up down planks

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Bring back slowly

Cable fly

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Day 1: Upper Body

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