Name: Playbook - Chelsea Heiser - D2: Upper Body (Back + Shoulders) (Gym)
Uploaded: 2023-04-03T01:16:34.117Z
Duration: 60 min
Description: D2: Upper Body (Back + Shoulders) (Gym)

Perform all required reps for the first exercise. With little to no rest, jump straight into the second exercise and perform all required reps for that exercise. Once both exercises are complete, rest for required time and repeat this sequence for the desired number of sets.

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Machine lat pulldown

- In a standing position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell Standing Shoulder Press

SUPERSET 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down
- Slow and controlled

Seated Dumbbell Arnold Press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raise

SUPERSET 2

- Position the bench at a 30 degree angle
- Lie chest down on the bench 
- Hold a dumbbell in each hand, hanging down below your chest to start
- Keep a slight bend in the elbows
- Raise the dumbbells up and out until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Prone DB Reverse Fly

**12 REPS PER SIDE

- Start with dumbbell in each hand directly in front of thighs and palms facing towards your thighs 
- Raise one dumbbell until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alternating Dumbbell Front Raise

SUPERSET 3

**12 REPS PER SIDE

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- At the top of the row, kick the dumbbell back behind you by squeezing through the tricep
- Slowly return DB to a 90 degree elbow bend and lower back down to starting position

Dumbbell single arm row

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

D2: Upper Body (Back + Shoulders) (Gym)

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