Name: Playbook - Ashley Thomas - W1/D5 Upper Body Pull
Uploaded: 2024-01-19T23:30:04.044Z
Duration: 60 min
Description: W1/D5 Upper Body Pull

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

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Hold the dumbbells with your palms facing away from you. Curl the dumbbell up engaging your bicep. Lower with a controlled motion. Repeat on the opposite side.

X__reps each arm

Alternating dumbbell curls

Superset

Bend over to 45 degree angle with upper body hinging from the hips. Hold dumbbells with an underhand grip. Row dumbbells to your hips. 
Retract shoulder blade. Lower back to start position and repeat.

Bent-over Dumbbell Row (underhand grip)

Standing with your feet shoulder width apart and a dumbbell in each hand. Pull the dumbbells up to your shoulders, leading with your elbows. Lower the dumbbells back down with control.

Dumbbell upright row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Tri-set

Lying flat on a bench with one dumbbell in both hands. Lower dumbbell over head as far as you can with a slight bend in the elbows.
Pull dumbbell back up to starting using your last.

Dumbbell pullover

Hinge at the hips and engage the core. Raise the dumbbells out laterally with elbows slightly bent. Slowly lower down and repeat.

DB Bent Over Rear Delt flies

Place the back of your arm on your inner thigh. Arm starts extended holding the dumbbell off the floor. Slowly curl the weight up, pause at the top squeezing your bicep. Slowly lower weight back to the starting position. Complete desired reps then repeat on the opposite side.

X __reps each arm

Dumbbell Concentration Curl

Tri-Set

W1/D5 Upper Body Pull

W1/D1 Legs & Glutes

Terri

W1/D2 Upper Body Push

W1/D3 LISS Cardio

W1/D4 Legs & Glutes

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/D5 Upper Body Pull

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