Name: Playbook - Caitlyn Block - W1/D1 Upper body
Uploaded: 2023-12-02T00:20:39.441Z
Duration: 45 min
Description: W1/D1 Upper body

Don't underestimate at home workouts! push yourself and be intentional :)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Shoulder pumppp

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Chest superset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin tipped forward at the hips with a dumbbell in each hand
- with a 90 degree bend in elbow, holding dumbbells horizontally
- row the dumbbells, squeezing Lats together
- Lowering with control back to starting position

Dumbbell bent over rear delt row

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

Dumbbell bicep curls

Row + curl superset

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- Hold the dumbbell with your arm extended 
- Raise your legs followed by your hips 
- Engage the bottom of your core 
- Lower slowly
- keep back flat on ground

W1/D1 Upper body

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