Name: Playbook - Bela Fernandez - W2/D2 Upper body
Uploaded: 2022-01-05T20:33:53.961Z
Duration: 45 min
Description: W2/D2 Upper body

- Push-ups 3x8
- DB rows 3x10
- Tricep Dips 3x10
- Around the Worlds 3x12
- Shoulder press 3x10

Superset
1. Plank - 2x1min
2. Twisting planks 2x1min

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

DB Bent Over Rows

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench 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 back to starting position

Tricep Dips

- Using Dumbbells make a big circular motion with your arms 
- Slow and controlled movement

Around The Worlds

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell Overhead Press

- Start in a plank position
- Keep your core engaged

Plank

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

W2/D2 Upper body

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