Name: Playbook - Chanel DeLisser - UPPER BODY SCULPT #5 💣
Uploaded: 2024-03-04T18:10:48.664Z
Duration: 15 min
Description: UPPER BODY SCULPT #5 💣

Terri

Chika

4 rounds each (30 sec ON / 15 sec OFF)

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Equipment: Need gym access 
- Workout bench 
- barbell (BB) 
- dumbbells (DB) 

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In sequential order, do each exercise for specified duration, followed by specified rest time. 
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After completing a full round of the exercises listed, repeat sequence from the top.
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EXAMPLE: 
* Do 30 secs of exercise #1  —> then rest 15 secs
* Do 30 secs of exercise #2 —> then rest 15 secs
* Do 30 secs of exercise #3 —> then rest 15 secs
* Do 30 secs of exercise #4 —> then rest 15 secs
* Do 30 secs of exercise #5 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

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NOTES: 
- Use suggested timer app (Intervals Pro)
- Set your time before you start 
- Be mindful of exercises that must be completed on the right and left side

- Lay face down on a incline bench with a dumbbell in each hand
- Perform around the world raises with the dumbbells

Incline around the world db raises

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Incline reverse DB flys

- Perform a barbell bicep curl to your shoulders
- From this position press the barbell overhead to fill extension

BB bicep curl into overhead press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

BB bent-over row

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips -

UPPER BODY SCULPT #5 💣

The workout was tough 😅. But I persevered 👏🏾

Kylah 

Hiedi

Meschelle

UPPER BODY SCULPT #1 🔥

Gurlllll this work out had me sweating! Great way to end my workout!

Kanesha

UPPER BODY SCULPT #2 💪🏾

Rodneisha

Delicia

These here half burpees. . .I did it though. I showed up for me! Good workout.

Iris

UPPER BODY SCULPT #3 🔋

Aubani

Charliah

The last one almost ended me 🤣. Did it until failure.

UPPER BODY SCULPT #5 💣

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