Name: Playbook - Ashley Palmer Fitness - W1/D3 Biceps, Back + Chest
Uploaded: 2024-02-04T22:38:59.160Z
Duration: 60 min
Description: W1/D3 Biceps, Back + Chest

It's Day 3, how are we feeling?
This upper body workout is so fun and this muscle group combo has me wanting to come back for more! 
Don't skip the activation set! It is your upper body warm up and is important to get those muscles lose and ready to lift. 
You've got 2 sets and 2 circuits with today's workout!
Enjoy!

- 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

- Bring weights up at a 45deg angle
- Pull in toward body taking elbows back and squeeze the shoulder blades
- Keep core engaged and shoulders rolled back with knees also slightly bent

Back Squeezes

- Lie down in a prone position on the floor with arms and legs extended out
- Pull both arms and legs up squeezing the glutes and alternate kicking them both
- Continue motion for duration of exercise

Swimmers

- Come down into a high plank position
- Reach one arm up to the ceiling and as you do so pivot your feet to turn your body into a side plank
- Come back to center and repeat on opposite side

Rotating Plank

Activation Set

- Stand in neutral position
- Do a standard curl up to shoulders
- Turn weights to neutral grip and slowly reverse

Curl to Reverse Hammer Curl

- Lying supine, bring low back against the bench to engage core
- Keep elbows tucked in towards your sides
- Alternate pressing up and down in a fluid motion

Narrow Seesaw Chest Press

Bicep + Shoulder Set

- 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

- 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 Row

Chest  + Back Set

- 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

- Lie prone on a stability ball with your toes on the ground
- Knees start bent to help with stability and hands are behind the neck for support
- Come into back extension by extending the legs straight, pushing your core into the ball and pulling your arms out
- Squeeze your shoulder blades together as you flex your back muscles

Ball Back Extension

Circuit #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

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Weighted Bird Dog

Banded Pull Aparts

Circuit #2

W1/D3 Biceps, Back + Chest

IGNITE Challenge Intro

So good! Didn’t do the final walk and I’m still sweating and feeling it! 1st day back after a baby and glutes and hammies kept cramping up so I slowed it down, dropped the weight, and even took the legs out if needed.

W1/D3 Biceps, Back + Chest

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