Name: Playbook - Brynley Joyner - Upper Body / 50 min.
Uploaded: 2024-03-01T12:58:25.141Z
Duration: 50 min
Description: Upper Body / 50 min.

This upper body workout focuses on shoulders, chest & triceps while adding a little bit of abs at the end!

All you need for this workout is a set of dumbbells and a bench if you want to use that!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

-start with the dumbbells at your shoulders and alternate pressing one at a time

-do the number of reps per arm

Alternating hammer press

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

DB floor chest press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height

DB front raises

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

1 arm dumbbell skull crusher

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

***modification: go on your knees

Tricep push up

-begin in an elbow plank
-walk one hand up at a time into a push-up plank and then back down to an elbow plank start with the opposite hand each time!

Plank up-Downs

-start in standing position and walk your hand out into a plank position
-Do a mountain climber on both legs and then walk your hands back up to standing position

Inchworm to mountain climber

Upper Body / 50 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Upper Body / 50 min.

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