Name: Playbook - Zach Morgan - Day 5: Upper Body
Uploaded: 2022-01-09T18:27:19.293Z
Duration: 45 min
Description: Day 5: Upper Body

- 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

DB gorilla rows

- 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

- Start with your elbows at your sides
- Extend your arms engaging your triceps

Tricep extension with straight bar

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

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

Day 5: Upper Body

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