Name: Playbook - Warrior Fit - W4/D1 Upper Body
Uploaded: 2023-03-18T22:09:04.361Z
Duration: 45 min
Description: W4/D1 Upper Body

20 Arnold Press 
12 Suitcase Deadlift (each side)
15 Elevated Push-ups 
15 Bicep Curls

12 Superman's (3 sec hold)
6 Push-ups to Toe Touches (each side)
15 Dips
15 Upright Rows

4 rounds of exercises 1-4 then 4 rounds of exercises 5-8

20 Arnold Press 
12 Suitcase Deadlift (each side)
15 Elevated Push-ups 
15 Bicep Curls

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

Dumbbell Arnold Press

- Stand with your feet hip-width apart and your knees slightly bent, holding a set of dumbbells at your sides
- Push your hips back and down until the dumbbells are at mid-shin level, keeping your chest raised and the weights close to your body
- Extend your legs to return to starting position

Dumbbell Suitcase Deadlift

-  Place your feet on an elevated surface, with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Elevated push-up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell Curls

Upper Body Circuit 1

12 Superman's (3 sec hold)
6 Push-ups to Toe Touches (each side)
15 Chair Dips
15 Upright Rows

- Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you
- Keeping your head in a neutral position, slowly lift your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting
- Engage your glutes, your core, and the muscles between your shoulder blades simultaneously
- Hold this position for 2–3 seconds (Be sure you’re breathing the entire time)
- Lower your arms, legs, and belly back to the floor

Superman’s

- Start in a push up plank position
- Complete a single pushup
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Return to starting position and repeat the entire sequence on the other side
- Alternating back and forth for time or reps

Push-up to Toe Touch

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair Dips

- 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

W4/D1 Upper Body

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