Name: Playbook - Blair Epstein - W1/D5 Upper Body
Uploaded: 2024-01-06T13:34:05.460Z
Duration: 45 min
Description: W1/D5 Upper Body

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- 15-20 reps

Dumbbell side raise

Superset 1

- Start in a push up position, wrists below shoulders
- Lower chest down to the ground
- Press off the ground sending your elbows back
- Drop to knees to modify 
- I would rather you drop to your knees to get your chest closer to the ground than do half a push up on your toes (:

Push ups

- 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

Bench dips

Superset 2

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Hold the dumbbell in front of you with palms facing each other (can also use a plate)  
- Raise the dumbbell up to shoulder height 
- Keep a slight bend at the elbow and lower controlled

Dumbbell front raises

Superset 3

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- 10-12 each side

Single arm dumbbell row

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