Name: Playbook - Christina Relke - Barbell Upper Body Workout
Uploaded: 2024-03-16T00:06:18.305Z
Duration: 60 min
Description: Barbell Upper Body Workout

Let’s use a barbell for an upper body workout 💪🏼

Warm up
8-12 minute thermal warm up
10 reps 90/90 Breathing
10 reps (each side) T-Spine Rotation with Rib Grab
1 minute Foam Roll Back
10 reps (each side) Pendulum Swings
10 reps (each side) Tall Kneeling KB Halo (or DB)

Workout - 3 Sets of Each Exercise
A1. Barbell Bench Press
90 sec rest between sets

B1. Incline Barbell Bench Press
90 sec rest between sets

C1. T-Bar Row
90 sec rest between sets

D1. Kneeling Landmine Press
90 sec rest between sets

Note: Barbell exercise videos will be uploaded ASAP

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

90/90 Breathing

T-Spine Rotation with Rib Grab

Foam Roll Back

Pendulum Swings

Tall Kneeling KB Halo

Warm Up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Put the bench at an incline
- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Incline Chest Press

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar 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 upper chest
- Lower with control back to starting position

Kneeling landmine press

Barbell Upper Body Workout

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