Name: Playbook - Ashley Palmer Fitness - Upper Body (chest, back, biceps) + CORE
Uploaded: 2024-05-06T03:07:31.402Z
Duration: 60 min
Description: Upper Body (chest, back, biceps) + CORE

This was one of my favorite upper body workout's I've every done! I'm not kidding! It was hard, but I felt it everywhere and it felt so good!

- Bring arms out wide squeezing your shoulder blades together in the back
- Hug your arms together
- Repeat, alternating your arms on top

Self Hug Arm Warm Up

- Hold arms out straight to the sides
- Cupping your hands form a 'C' shape by taking your arms over and under

Over and Under Straight Arm Warm Up

- Bring DB's up to square keeping your elbows level with your shoulders
- Make sure forearms are in a straight line, so wrists on top of elbows
- Pull out bringing your elbows wide and back in

Windows- NO WEIGHT!

- Walk your hands down to a high plank
- Do a push up 
- Walk hands back up until standing and reach arms above head
*If needed drop your knees to the ground for a modified push up

Walk Out Push Up

Activation Exercises

- Lie supine on bench or floor
- Bring arms out at 90deg angle with the DB's level at your chest
- Press up bringing weight together then back down to start position
- Keep low back pressed into the bench/floor helping to engage your core

DB Wide Chest Press - 4 count on return

- Hold one dumbbell supinated with elbow tucked in and forearm straight out
- With the other arm doing a hammer curl
- Do one side then the next

Iso Hold Hammer Curl - 12x each side

- Lie supine on bench
- Hold dumbbell at the head of the weight and straight out from chest
- Take back above head and bend elbows to bring weight down
- Come back to center

Single DB Pullover

Upper Set #1

Choose from push ups or pull ups and do as many as you can until fatigue for 1 round before moving onto the next set

Push Ups or Pull Ups - to fatigue

- Grab one dumbbell and come down into an upright kneeling position
- Both legs should be at 90deg with the weight in the opposing side of the forward leg
- Extend the arm/weight down and forward angling toward the front foot
- Pull the dumbbell back into a row squeezing the shoulder blade together

Kneeling Single Arm Row - 12x each side

- In standing position lean forward with dumbbells in front of you and slightly away from your body
- Pull arms out and back squeezing the shoulder blades together in your back and back down

DB Reverse Fly

- Start by placing your hands on the edge of a bench or chair
- Take the legs back creating about a 45deg angle between you and the bench
- Arms a slightly wider than shoulder width
- Torso should be in a straight line by keeping the core engaged and pelvis tucked
- Bend at the elbows to come down into a push up position and push away to come back up

Incline Push Up

Upper Set #2

- Start by standing with DB's together and in front of you.
- Do a front raise motion by pulling weight up to chest height, then extend arms out laterally to the side
- Bring arms back to center of chest then back down again

T-Raise

- Come down in a bent over position keeping your back flat and core engaged 
- Let your arms hang down with dumbbells down in a neutral position
- Pull arms/elbows back bringing them right past the sides squeezing the shoulder blades together and bring back down

Bent Over Row - 3/1/3 tempo

- Stand in a neutral position with shoulders back, core engaged, knees slightly bent
- Hold the weights in a neutral position and arms down by sides
- Curl the weights up to the shoulders and back down

Hammer Curl

Upper Set #3

- Come to a kneeling position keeping your torso tall and shoulders back
- Bring weights down with palms up
- Pull weights out laterally and bring above head
- Make sure to have elbows slightly bent

Kneeling Around the World

- Hold a single weight on one side with other arm extended out
- Crunch in the oblique bringing the weight down the side of the leg
- Repeat sides

Standing Side Bend

- Sit down on the floor leaning back to a C-sit position enough until the core is engaged and your feet come off the ground
- Take a single dumbbell back and forth from side to side staying engaged in the core the whole time
TIP- Make sure your chest is pushed out and shoulders are rounded back to help engage upper core muscles and keep the low back from rounding
MODIFICATION- Keep heels planted on the floor for better stability or eliminate the weight

Russian Twist

- Lay on the floor with legs planted 
- Press back into floor and engage the core to lift your body
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Sit Ups

CORE

Upper Body (chest, back, biceps) + CORE

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