Name: Playbook - Bela Fernandez - W7/D4 Upper Body
Uploaded: 2022-01-05T20:33:54.188Z
Duration: 45 min
Description: W7/D4 Upper Body

- Bent-Over Reverse Fly 5x10
- DB floor chest press 5x10
- 2B lying pullover 5x12
- Overhead Tricep extensions 5x10
- Arnold Press 5x10
 
Superset:
1. Leg ups 4x15
2. Toe touches 4x15

- 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

- 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

- 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

W7/D4 Upper Body

Home guide explanation video

Jasmine

Karla Perez

W7/D4 Upper Body

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