Name: Playbook - Ashley Palmer Fitness - Biceps + Shoulders + LISS
Uploaded: 2024-01-05T21:11:45.448Z
Duration: 60 min
Description: Biceps + Shoulders + LISS

It's upper body day and today is all about the arms focusing on the biceps and shoulders! Take advantage of the 60sec break between reps. Your arms will be burning by the end!

(10 each side)
- Stand in neutral position with one dumbbell held down at one side and the other weight held in an isometric hold with palm facing up in supinated position
- The weight being held should not touch the body, make sure to hold it out away as the elbow stays tucked in to the side
- The other arm will be curling up in hammer curl keeping a neutral position with heads of dumbbell facing forward/back

Iso Hold Hammer Curl

- 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

Set #1

- Start with having both dumbbells press together above the head
- Drop one dumbbell down and as you do rotate from a neutral position to palm facing out and bring to 90deg position.
- Alternate sides

Drop Press

- 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

Set #2

- 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

- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

Set #3

(forward press to overhead press is 1 rep)
- With a single weight, press forward away from the chest, back to center
- Then press up overhead
- Keep core engaged by bringing belly button towards spine
- Slight bend in knees for stabilization

Forward to Overhead Press

- 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

Set #4

- Walk on an incline on the treadmill
- Go for a walk outside
- Ride your bike
- Elliptical
etc. 

Just move your body to help get that HR down but keeping it elevated enough to stay within that fat burning zone (zone 2)

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