Name: Playbook - Chandler Nicoll - W3/D2: Upper Body
Uploaded: 2024-10-27T01:46:13.539Z
Duration: 30 min
Description: W3/D2: Upper Body

Upper body dumbbells only 

Remember to focus on slow and controlled movements! If you have extra time, add cardio to the end of the workout.

ISO Hold Shoulder Press

Overhead Tricep Extension

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Shoulders & Triceps

Keep hips up 
Tuck ribs 
Pull back to your range of motion

Hip Bridge Pullover

Pull towards hip not chest 
Core is tight 
Chest stays parallel to the ground

SA Low Row

Rotate Curl

Back & Biceps

Pull Throughs

Toe Taps

Finisher

W3/D2: Upper Body

W1/D1 Introduction

Started this today! Was tough, will say that it is a little more than 30 mins. I cut the warm up by 1 set for each thing. Still a great work out!

Kimberly Le

Chandler

Ruby

W1/D1: Leg Day

LOVE the dumbell only workouts! SO much easier to do when you are in a hurry

Madison

W1/D2: Upper Body

Robyn

W1/D3: Leg Day

W1/D4: Upper Body

Those glute bridges get me EVERY DAM TIME! 🤪

W2/D1: Leg Day

W2/D2: Upper Body

W2/D3: Leg Day

W2/D4: Upper Body

W3/D1: Leg Day

W3/D3: Leg Day

W3/D4: Upper Body

W4/D1: Leg Day

W4/D2: Upper Body

W4/D3: Leg Day

W4/D4: Upper Body

W3/D2: Upper Body

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