Name: Playbook - Charly Caruso // Arnolt - W1/D2 Upper Body
Uploaded: 2021-01-18T11:44:43.558Z
Duration: 40 min
Description: W1/D2 Upper Body

It destroyed me haha first time pushing myself beyond my limits it’s been a while since I worked and enjoyed it 💯

Alexis Pena

Prep:
Shoulder Dislocates x 10
Arm Circles x 5 Forward / Backward
Elbow Front Plank x 30 sec
Elbow Side Plank x 30 sec each side
Face pulls x 20


1A) Arnold Press: 4x10
1B) Bus Drivers: 4x10 (each direction)

2A) Floor press with glute bridge: 4x10
2B) Shoulder taps: 4x20

3A) Lateral Raises: 4x10
3B) Front Raises: 4x10

4A) Tricep kickback: 4x15
4B) Tricep push down: 4x15
4C) Diamond push up: 4x15

Burnout/Finisher:
AMRAP 5 minutes (AMRAP=as many rounds as possible)
Thrusters: 10
Then...
Push up, grab the weight and bring through to other side: 5 (each side)

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Shoulder Dislocates x 10
Arm Circles x 5 Forward / Backward
Elbow Front Plank x 30 sec
Elbow Side Plank x 30 sec each side
Face pulls x 20

Shoulder Dislocates

Standing Shoulder Circles (Forward / Backward)

- Place your forearms on the floor
- Keep a neutral spine and your core engaged

Elbow Front Plank

- Place your forearm on the floor
- Raise your hips off the floor
- There should be a like from your shoulder to you foot
- Keep your core engaged

Side Plank - Right & Left (30 sec each)

Banded Face Pull

Upper Body Prep

1A) Arnold Press: 4x10
1B) Bus Drivers: 4x10 (each direction)

- Hold the dumbbells with your palms facing you
- Press the dumbbells above you rotating your wrists as you go up
- Reverse the motion to come down

Seated Arnold Press

- Raise the plate 
- Reach shoulder height and pause
- Rotate the plate to one side then to the other

Bus Drivers (each way)

Superset 1

2A) Floor press with glute bridge: 4x10
2B) Shoulder taps: 4x20

- Lay on the floor with your legs bent
- Push through your heels raising your glutes of the floor
- Stay in that position with your glutes and core engaged 
- Push the dumbbells up above your chest
- Come down after you reach full extension

Floor Press With Glute Bridge

- Start in a push-up position 
- Raise your hand and touch your opposite shoulder
- Make sure your back stays straight and core engaged

Shoulder taps

Superset 2

3A) Lateral Raises: 4x10
3B) Front Raises: 4x10

- Hold the dumbbells with your palms facing you
- Raise until your reach shoulder height
- Come down in a controlled motion

DB Lateral Raise

DB Front Raise

Superset 3

4A) Tricep kickback: 4x15
4B) Tricep push down: 4x15
4C) Diamond push up: 4x15

- Lean forward keeping your back straight 
- Bring your elbow up back behind you
- Extend your arm engaging your tricep as you loft

DB Tricep Kickback

- Hold on to the band with both hands
- Keep your elbows close to your body 
- Extend your arms engaging your triceps
- Come back in a controlled motion

Banded Tricep Pushdown

- Place your hands in a triangle 
- Flex at the elbows coming down
- Keep you back straight and core engaged 
- Push through your hands extending your arms to come up

Diamond Pushups

Superset 4

AMRAP 5 minutes (AMRAP=as many rounds as possible)
Thrusters: 10
Then...
Push up, grab the weight and bring through to other side: 5 (each side)

- Hold the dumbbells just above your shoulders
- Flex at the knees and hips to come down
- Come down until you reach 90 degrees
- Push through your heels extending your legs to come up
- Use the momentum to press the dumbbells above you

W1/D2 Upper Body

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