Name: Playbook - Ana Snyder - W1/D1 Back + Shoulders
Uploaded: 2021-11-04T19:33:35.675Z
Duration: 45 min
Description: W1/D1 Back + Shoulders

Givel

Tymbre Jantz

Welcome to day 1 if your Lean & Tone program! Today we have an upper body workout with a focus on shoulders and back. This workout is composed of 3 supersets (or circuits) of 2 exercises. When we complete two exercises back to back without a break we put a higher level of tension on our muscle in a shorter period of time. This results in quicker results! You’ll start to see your arms lean out quicker and become more shapely much faster than if you did each exercise alone with a break after each set. Happy lifting! 💪🏼

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

- Hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

Superset 1

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

Superset 2

- Hold the dumbbells in front of you with palms facing your thighs 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Superset 3

W1/D1 Back + Shoulders

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