Name: Playbook - Ashley Palmer Fitness - Back, Shoulders + 20min LISS Cardio
Uploaded: 2024-04-28T22:52:35.193Z
Duration: 60 min
Description: Back, Shoulders + 20min LISS Cardio

I love doing supersets/compound sets with upper body workouts. I tend to just feel it so much better when I'm alternating muscle groups. Really, it's all good, but here's another back to back supersets for your upper body! Working the back and shoulders today

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

Alternating Arnold Press

- 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

Superset #1

- With shoulders back and chest out bring weight in front of the body
- Alternate bringing the weight up to shoulder height and back down
- Keep knees slightly bent for stability and core engaged

Alternating Front Raise

(10 each side)
- Stand in a split stance position with one foot forward and one foot back keeping both toes pointing forward
- Take the dumbbell in the hand opposite of the forward leg
- Pull the weight back bringing the elbow past the side squeezing the shoulder blade
- Make sure to keep knees slightly bent, chest out and back flat

Single Arm Row

Superset #2

(each raise is 1 rep)
- Feet hip width apart
- DB's down by sides
- Bring weight straight out to the side, then at a 45deg angle and finally finish with a front raise
- Each raise is equal to 1 rep

3-way Lateral Raise

-Lying on a bench bring both dumbbells straight out from chest and touching together
- Bring arms out to the side keeping a slight bend in the elbow and back to center

Reverse Fly

Superset #3

(10 each side)
- lean against a wall keeping shoulder touching the entire time
- Step feet out away from the wall about 1 foot distance
- Bring dumbbell in front of the body and pull laterally out and back toward wall.

Leaning Lateral Raise

- Come down into a high plank position and put the tops of your feet on top of the bench
- Keep the hands directly below the shoulders and torso in one straight line
- Bend at the elbows and take the chest/nose down to the floor and press back up
- Make sure to keep the booty down and core engaged to help keep a flat back

Decline Push Up

Superset #4

Slow it down with a little bit of steady state cardio 
Keep that HR in zone 2 or at an RPE of 5-6

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