Name: Playbook - Bela Fernandez - W2/D4 Upper body
Uploaded: 2022-01-05T20:33:53.971Z
Duration: 45 min
Description: W2/D4 Upper body

- Bent-Over Reverse Fly 3x10
- DB floor chest press 3x10
- 2B lying pullover 3x12
- Overhead Tricep extensions 3x10
- Arnold Press 3x10 

Superset:
- Leg ups 2x15
- Toe touches 2x15

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB Bent Over Reverse Flyes

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- Lying 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

2B Lying Pullover

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

DB Overhead Extension

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB Arnold Press

- Lie on your back with your knees bent. 
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Toe Touches

- Lay on your back, hands at your sides or underneath your low back
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

W2/D4 Upper body

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