Name: Playbook - Brynley Joyner - Upper Body (chest & back) - home
Uploaded: 2024-03-01T12:58:25.065Z
Duration: 55 min
Description: Upper Body (chest & back) - home

Chloe

Scarlett

- perform a push-up
- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your upper back & glutes as you lift
- Pause at the top
- Lower back to starting position

Push-up to Superman

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

Superset 1

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Complete all reps on 1 side then switch to the other

Dumbbell alternating bent over row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Press above your head and then come back down

Dumbbell hammer curl press

Superset 2

- Hinging your hips, bend forward bringing your chest down to a 45 degree angle 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Lying on the floor/bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell chest fly

Superset 3

- Lying on the floor with knees bent 
- Lower weight to your chest 
- Press dumbbell back up over your chest two times
- with arm extend it over your chest, engage your core and slowly sit up one time, come back down and start from the top!

Dumbbell 2x SA chest press to situp

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Superset 4

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Upper Body (chest & back) - home

Savannh

Erin

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Gisele Rigo

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Biceps, Back & Abs | Dumbbell

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Upper Body (chest & back) - home

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