Name: Playbook - Alexandra Yaeger - UPPER BODY CRUSH
Uploaded: 2024-03-15T21:45:10.278Z
Duration: 45 min
Description: UPPER BODY CRUSH

Arms are on FIREEE felt great though! First time back at the gym after a week or two. This was a great start

Bari

Brielle

Noelle

It was awesome! Especially along with your tunes on Spotify!! Thank you :) 💪🏽

Corinne

Great! I am just getting back into things. So, this paired with your Spotify playlist was awesome.

Marie-Loraine

First time back after a broken foot & still working on my shoulder healing! But, I’m dripping sweat and feel great! I wish there was a way to track the weight being lifted for each set.

Shannon

Amazing first day! Question about the rest period. Should I be resting 45secs between every rep AND between sets? What about the supersets?

Megan

Killer 💪🏼 happy first workout of 2022!

Lindie

Seated DB Shoulder Press

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- The entire movement should be performed only at the elbow. 
- Press the dumbbell toward the ceiling keeping your elbows close to your ears.

Tricep Extension

Holding a dumbbell in each hand with your arms along your sides, the palms of your hands should be facing outwards.
Raise the dumbbells in a semi-circular position outward as you bring them slowly up over your head. Breathe in as you bring the dumbbells up. Slowly lower the dumbbells back to the initial position (think of doing a reverse dumbbell curl). Repeat for the desired amount of reps.

Dumbbell Around The World

Superset

- Hinge and keep your feet shoulder-width apart
- One hand on the bench, and hold the dumbell with the other hand, this is your starting position
- Keep your hips, core, and spine tight
- Squeeze and pull the dumbell with your shoulder blade, then alternate

Single Arm Dumbbell Row

DB Pullover

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

Assisted push up

360° ATW

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale, and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

Bicep Curl

UPPER BODY CRUSH

First day back to working out and I’m so glad I did it!

Alexis

Hardest upper body workout ever!!! Loved it

Valentina Loiero

SHOULDER FOCUSED DB

Jennifer

UPPER BODY + ABS

I loooveddd this so much!! Only thing, on the exercises that were one sided, were we supposed to do the total reps on each side or all together? Thank you💕

Ingrid

FULL UPPER DB ONLY

Todays workout was awesome! I can’t wait for the next 4 weeks🙃 do you have any modifications for the cable tower?!

Alex

SHOULDERS + TRICEPS GYM

jennie

Juanita Loftis

Back is challenging because I have a fused wrist. I was able to workout with a fused wrist and feel the burn.

Laura

BACK ATTACK GYM

SHOULDERS HOME/DB ONLY

Mandy

Abbie

BACK DAY ➡️ GYM

Tina

FULL UPPER BODY

It’s so nice having a set workout to do every time I go to the gym! That’s one thing that always kept me away was not knowing what to do once I got to the gym! Thank you so much! 💪🏼

Jessica Roberts

Fransainzfran@gmail.com

Love this!!! Bring on the next 30 days xx

UPPER BODY CRUSH

Community

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