Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W6/D3 Wednesday: Upper body
Uploaded: 2023-12-13T22:09:48.722Z
Duration: 45 min
Description: W6/D3 Wednesday: Upper body

Csasin

Andrea Florencia

Agustina

Carito

Silvia

Sabri🫶🏽

Silvia Spada

WARM UP:
- Cat cow x 6 
- Arm swings 20 seconds 
- Arm circles 20 seconds (10 sec per side)
- Plank walkouts x 6

WORKOUT
Triset 
- Shoulder press 3 x 12
- Bent over rows 3 x 12
- Incline push ups 3 x 12

Triset 
- Rear delts 3 x 12
- Lateral raises 3 x 12
- Tricep dips 3 x 10

- Cat cow x 6 
- Arm swings 20 seconds 
- Arm circles 20 seconds (10 sec per side)
- Plank walkouts x 6

- Begin positioned on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Cat cow

- Swing your arms, criss crossing forward of your body then out to your sides

Arm swings

- Circle one arm out to your side, warming up the shoulders while simultaneously sitting the hips back and down into a squat
- Complete desired reps then repeat on the opposite side

20 sec (10 sec each side)

Dynamic arm circles

- Start in a standing position
- Squat down and place both hands on the floor
- Walk your hands forward until you are in a high plank position
- Walk your hands back toward your feet, then stand up to starting position

Plank walkouts

Warm up

- Shoulder press 3 x 12
- Bent over rows 3 x 12
- Incline push ups 3 x 12

- Hold two dumbbells to the outside of the shoulders with your arms bent to 90 degrees
- Press the dumbbells overhead
- Lower dumbbells with control

Shoulder press

- Bend at hip keeping your core engaged
- Keep a slight bend at the knees
- Pull up keeping your elbows close to your body
- Engage your lats as you pull

Bent over rows

- Start in a high plank position with hands elevated and slightly wider than the shoulders
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and pushing back up through your hands, returning to the starting position

Incline push ups

Triset

- Rear delts 3 x 12
- Lateral raises 3 x 12
- Tricep dips 3 x 10

- Holding a dumbbell in each hand, hinge forward at the hips
- Keeping a slight bend at the elbows, raise the dumbbells until your arm are in line with the shoulders
- Engage your rear delts and lower the dumbbells back down to below the shoulders

Rear delts

- Start in a standing position with a dumbbell in each hand
- Keep a slight bend at the elbows
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Lateral raises

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders
- Bend your arms, lowering yourself until just before your butt makes contact with the ground
- Extend your arms, pressing back up to starting position

Tricep dips

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