1a. Pull ups 3 sets / 6-8 reps 

2a. Incline DB chest press 3 sets / 6-8 reps 
2b. Prone DB rows 3 sets / 8-10 reps

3a. Prone DB curls 3 sets / 8-10 reps
3b. Prone DB rear delt flies 3 sets / 8-10 reps

4a. DB lateral raises 4 sets / 12, 10, 8, 8 reps 

5a. Cable rope tricep pushdowns 3 sets / 10-12 reps

Core finisher:
1a. Bird dogs 3 sets / 20 reps
1b. Bear crawl hold w/shoulder taps 3 sets / 40 seconds

- Pull up until your chin reaches over the bar
- Slowly lower back down

*can do assisted pull ups as needed using band and/or machine*

pull-ups

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

-placing chest on bench for support
-hold dumbbells in each hand
-pull dumbbells toward hips squeezing lats together 
-slowly lower weight

DB rows (prone)

Chest press SS prone row

-place chest on bench for support
-holding dumbbell in each hand
-curl the weight up toward you and slowly lower down

DB bicep curls (prone)

- have chest on bench in prone position 
- feet on floor
- dumbbells in hand and slight bend in elbow
- retract shoulders and drive elbows back as you bring the dumbbells out to sides
- lower back to starting position

Incline dumbbell flies (prone)

DB curls SS rear delt flies

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

Dumbbell lateral raises

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable rope tricep pushdown

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Keep your back straight and knee close to the floor
- stay in position 
- lift hand up & tap opposite shoulder
-repeat on other side
- try to not sway

W1/D1 Upper body

More workouts from Caitlyn Block