Name: Playbook - Warrior Fit - W3/D4 Arms/Core/Swim
Uploaded: 2023-03-18T22:09:04.340Z
Duration: 45 min
Description: W3/D4 Arms/Core/Swim

Arms/Core/Swim

- Seated Alternating Dumbbell Curls 4 X 12
- Seated Overhead Tricep Ext 4 X 12
- Seated Dumbbell Shoulder Press 4 X 12
- EZ Bar Standing Curls 4 X 12
- EZ Bar Skull Crushers 4 X 12
- EZ Bar Upright Rows 4 X 12
- Cable Curls 4 X 12
- Cable Tricep Press 4 X 12
- Cable Lateral Raises 4 X 12

- Hanging Leg Raises 3 X 15

- 250m relaxed Freestyle Swim
- 50m sprint Swim X 3
- 250m Freestyle Swim

- From a seated position, holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps
- Lower with a controlled motion

Seated Alternating Dumbbell Curls

- From a seated position, holding a heavy dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows lowering the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Dumbbell Seated Overhead Tricep Extensions

- Hold the dumbbells by your shoulders with your palms facing forwards, elbows out to the sides and bent at a 90 degrees 
- Extend through your elbows to press the dumbbells above your head
- Slowly lower the dumbbells to starting position.

Dumbbell Seated Shoulder Press

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curls

- Arms extended above shoulders an EZ bar in hands
- Bend at the elbow lowering the bar towards your head, keep elbows pointed up
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

EZ Bar Upright Rows

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

Freestyle Swim

Freestyle Swim - Sprint

W3/D4 Arms/Core/Swim

W3/D4 Arms/Core/Swim

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