Name: Playbook - Aubree Aldous - W3/D4 Upper Body
Uploaded: 2023-04-13T02:50:34.985Z
Duration: 30 min
Description: W3/D4 Upper Body

- Start on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- One at a time, extend your arms engaging your triceps
- Lower back to starting position

Alternating dumbbell tricep kickbacks

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Circuit 1

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

DB thruster 2

Jumping jacks

Circuit 2

W3/D4 Upper Body

Hell yeah!! I’m so exciting for this challenge! 🖤🖤🖤

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

W3/D4 Upper Body

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