Name: Playbook - Ashley Parker Angel - W1/D1 Upper Body #1
Uploaded: 2022-04-26T07:15:38.811Z
Duration: 45 min
Description: W1/D1 Upper Body #1

Wow!  My arms feel the tension.   I’m currently in the gym at school working on some machines.  Now I’m getting ready to go teach.  What a way to start my day !!!

Denise

Barbell Bent Over Row
Chin Up
Barbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Seated Shoulder Press
Dumbbell Lateral Raise
Dumbbell Lying Tricep Extension
Barbell Bicep Curl

- Stand with your feet shoulder-width apart
- Bend your knees and lean forward from the waist
- Your knees should be bent, but your back stays straight, with your neck in line with your spine
- Grab the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum
- Slowly lower the bar down to starting position

Barbell/SM Bent Over Row

- Grab the bar with your palms facing you
- Pull yourself up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower the bar down toward the bottom of  your chest
- Press up engaging your chest

Barbell Bench Press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- Begin lying on a flat bench , arms extended above shoulders holding a single dumbbell 
- Bend at the elbow lowering the dumbbell toward the top of your head
- Fully extend your arms up to starting position, contracting your triceps

Dumbbell Lying Tricep Extension

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to starting position with a slow and controlled movement

W1/D1 Upper Body #1

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