Name: Playbook - Ashley Palmer Fitness - Biceps + Chest/Shoulders + LISS
Uploaded: 2024-01-05T21:11:45.435Z
Duration: 60 min
Description: Biceps + Chest/Shoulders + LISS

This workout will leave you feeling strong! 
You've got 4 supersets each with 3 rounds
Careful not to go too fast with your lifts, keeping a steady tempo and using your belly breathing with each concentric/eccentric phase of the lifts. This will help ensure you are keeping those muscles under tension longer by not rushing through each move and getting oxygen where it needs to be.

- Stand in a neutral position with shoulders back, core engaged, and knees slightly bent
- Take elbows back just slightly behind the back and  have palms facing up in supinated position
- Curl weights up to shoulders then turn the weights to a neutral position so the palms are facing inward and slowly lower back down to start position

Curl to Reverse Hammer Curl

- A combination of a lateral raise and front raise combined in one movement
- With one arm you will bring weight out to the side to shoulder height and the other in a forward position also to shoulder height. 
- Switch each rep

L-Raise

Superset #1

- Stand in a neutral position with your knees slightly bent, torso tall with core engaged and chest out
- Bring the dumbbells out wide with elbows tucked in and palms in supinated position
- Your arms should be slightly bent at the elbows to start
- Curl the weights up to meet your shoulders and descend back to start position

Wide Curl

- Lying supine on bench bring the dumbbells down level with the chest
- Elbows tucked in toward the midline of the body
- Keeping arms tucked press out away from your body and back down

DB Narrow Chest Press

Superset #2

- Stand in a slight forward bent position with knees slightly bent for stability, feet hip width apart, shoulders back and core engaged
- Turn the palms to a supinated position or palms facing up
- Start with your elbows pulled back behind the body with dumbbells just in front of the hips
- Serve the weights out extending the arms almost straight keeping a slight bend in the elbows and pull back in

Reverse Grip Row

- Holding one DB or weight press in a forward position. As you press forward your core should tighten or engage.
- Keep a slight bend in the knees for stabilization

Front Press

Superset #3

- Grab a lighter set of dumbbells and hold them out laterally away from your body
- Be sure to keep your elbows slightly bent
- Make little forward circle motions with the dumbbells
- Keep the chest out, chest engaged and shoulders back

Arm Circles

- With one dumbbell in each hand start with weights in front of you
- Pull dumbbells up to your chest with the weights both at the midline of your body and your elbows pointing up to the ceiling and bring back down

DB Upright Row

Superset #4

Finish the workout with some steady state cardio
Keep that HR in zone 2 or an RPE of 5-6

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