Name: Playbook - Arev @endicci - UPPER
Uploaded: 2021-12-30T03:04:43.364Z
Duration: 60 min
Description: UPPER

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- 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

Smith Machine Incline Bench Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

BENCH & TRICEP

- Hold onto a rig and lean away with a cable attachment in your free hand 
- Raise the cable laterally up to head height 
- Lower the cable 
* Work both sides

Leaning Cable lateral raise

- 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

For failure sets, drop the weight from the 15 reps!

- Keeping chest upright to keep emphasis on triceps
- Lower your body until shoulder and elbow are in line and then push up

Dips

Chest Tri Circuit

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows right below your shoulder
- Lower slowly back to starting position

DB incline curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Bicep Superset

UPPER

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

UPPER

More workouts from Arev @endicci