Name: Playbook - Ashley Thomas - W1/D2 Upper Body Push
Uploaded: 2024-01-19T23:30:03.965Z
Duration: 60 min
Description: W1/D2 Upper Body Push

Terri

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Perform each exercise of once then rest 60 seconds before repeating for designated sets.

Holding one dumbbell in each hand with palms facing away from you, lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself. Extend your elbows to hold the dumbbells directly in front of your chest. This is your starting position.
Inhale. Bend your elbows to lower the dumbbells towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
Exhale. Extend your elbows and push the dumbbells away from your chest to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell Flat chest press

Holding one dumbbell in each hand with a neutral grip (palms facing inwards), lie down on a bench and plant your feet on the floor on either side of the bench, or on the bench itself. Extend your elbows to hold the dumbbells together directly in front of your chest. This is your starting position.
Inhale. While maintaining a slight bend in your elbows, lower the dumbbells outwards and downwards until they are in line with your chest.
Exhale. Using the muscles in your chest, push the dumbbells upwards and inwards to return to the starting position. Repeat for the specified number of repetitions.

Dumbbell chest fly (flat)

Superset

Start with your palms facing you. Alternate arms as you press the dumbbells overhead rotating your wrists/arms as you press up. Palms will be facing forward at the top. Reach full extension and reverse the motion as you come down.

X __reps each arm

Alternating Dumbbell Arnold Press

Perform a DB upright row straight into a lateral raise. Alternate moves.

1 upright/1 lateral raise =1 rep

X__ reps total.

DB Upright row + Lateral Raise

Start with your hands under the shoulders. Bend at the elbows to come down. Keep your core tight as you lower. Extend your arms engaging your chest as you push up

Close Push-ups

Tri-Set

-Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell seated front raise

Holding a single dumbbell with both hands, plant both feet on the floor shoulder-width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.
Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.
Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Dumbbell seated tricep extension

W1/D2 Upper Body Push

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W1/D3 LISS Cardio

W1/D4 Legs & Glutes

W1/D5 Upper Body Pull

W2/D1 Legs & Glutes

W2/D2 Upper Body Push

W2/D3 LISS Cardio

W2/D4 Legs & Glutes

W2/D5 Upper Body Pull

W3/D1 Legs & Glutes

W3/D2 Upper Body Push

W3/D3 Full-Body

W3/D4 Legs & Glutes

W3/D5 Upper Body Pull

W3/D6 LISS Cardio (Optional)

W4/D1 Legs & Glutes

W4/D2 Upper Body Push

W4/D3 Full-Body

W4/D4 Legs & Glutes

W4/D5 Upper Body Pull

W4/D6 LISS Cardio (Optional)

W5/D1 Legs & Glutes

W5/D2 Upper Body Push

W5/D3 Full-Body

W5/D4 Legs & Glutes

W5/D5 Upper Body Pull

W5/D6 LISS Cardio (Optional)

W6/D1 Legs & Glutes

W6/D2 Upper Body Push

W6/D3 Full-Body

W6/D4 Legs & Glutes

W6/D5 Upper Body Pull

W6/D6 LISS Cardio (Optional)

W7/D1 Legs & Glutes

W7/D2 Upper Body Push

W7/D3 Full-Body

W7/D4 Legs & Glutes

W7/D5 Upper Body Pull

W7/D6 LISS Cardio

W8/D1 Legs & Glutes

W8/D2 Upper Body Push

W8/D3 Full-Body

W8/D4 Legs & Glutes

W8/D5 Upper Body Pull

W8/D6 LISS Cardio

W1/D2 Upper Body Push

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