Name: Playbook - Brooke and Taylor - W1/D4 Upper body 2
Uploaded: 2023-07-26T00:51:31.204Z
Duration: 46 min
Description: W1/D4 Upper body 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

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell chest press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- 45 degree incline bench with a dumbbell in each hand
- Raise the dumbbells forward
- Lower to starting position

Dumbbell incline front raises (prone)

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-up

W1/D4 Upper body 2

W1/D1 Lower body 1

W1/D2 Upper body 1

Jocelyn paslowski

W1/D3 Lower body 2

W1/D5 Lower body 3 (optional)

W2/D1 Lower body 1

W2/D2 Upper body 1

W2/D3 Lower body 2

W2/D4 Upper body 2

W2/D5 Lower body 3 (optional)

W3/D1 Lower body 1

W3/D2 Upper body 1

W3/D3 Lower body 2

W3/D4 Upper body 2

W3/D5 Lower body 3 (optional)

W4/D1 Lower body 1

W4/D2 Upper body 1

W4/D3 Lower body 2

W4/D4 Upper body 2

W4/D5 Lower body 3 (optional)

W5/D1 Lower body 1

W5/D2 Upper body 1

W5/D3 Lower body 2

W5/D4 Upper body 2

W5/D5 Lower body 3 (optional)

W6/D1 Lower body 1

W6/D2 Upper body 1

W6/D3 Lower body 2

W6/D4 Upper body 2

W6/D5 Lower body 3 (optional)

W1/D4 Upper body 2

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