Name: Playbook - Chelsea Heiser - D4: Upper Body (Biceps/Triceps + Core) (Gym)
Uploaded: 2023-04-03T01:16:34.130Z
Duration: 60 min
Description: D4: Upper Body (Biceps/Triceps + Core) (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.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control
- Externally rotate DBs with arms/palms out to the side
- Perform a wide bicep curl 
Lower down with control and repeat sequence

Dumbbell Hammer To Wide Bicep Curl

- Place palms on the edge of a stable chair/ bench/ step and grip the edge
 -  Extend legs our in front of you and place heels on the ground
- Look straight ahead with your chin up.
- Press into your palms  and fully extend your arms to lift your body up
- Slowly lower yourself until your elbows are bent to 90 degrees

Tricep Dips

SUPERSET

- Keep your elbows close to your body
- Start with arms fully extended and curl bar halfway (90 degree elbow flexion)- complete 7 reps
- Now starting at 90 degrees flexion, curl bar up towards your shoulders (full elbow flexion)- complete 7 reps
- Lastly, starting back at full extension, curl bar all the way up toward your shoulders- complete 7 reps 
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement
- This full sequence counts as 1 set for a total or 21 reps in each set

EZ bar bicep curl 21’s

- Lying back with your arms extended above your shoulders(at about a 30 degree angle)
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position
- Make sure elbows and upper arm is in a fixed position and the only movement is at the elbow joint causing only the upper arm to be in motion

EZ-bar skull crushers

- From an inclined position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor and locked into position
- Lower slowly back to starting position
- Keep core engaged and back against the bench

Dumbbell Incline Bicep Curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged
- Curl the weight toward the chest

Weighted sit-up + curl

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a high plank position
- Lower body down onto one forearm then the other 
- Press through your palms to rise back up
- Walk hands back towards your legs and stand up

Walk out + commando

- Start in a high plank position
- Keeping your legs straight reach opposite hand to opposite foot while engaging core (both sides)
- Move back into high plank position and lower body to the ground by performing a push-up (bending at the elbows, keeping them in)
- repeat for desired number of reps

High plank touch backs + push-up

- With bottom on the floor and hands placed behind you
- Place a weight directly in front of you
- Start in a V-like positing with knees bent into chest
- Rotate to one side and Extend your legs out while simultaneously bending your arms behind you, bringing your back down, widening the V
- Return legs and torso back to starting position by engaging the core
- rotate to the opposite side of the dumbbell and repeat sequence 
- Alternate back and forth for desired reps

D4: Upper Body (Biceps/Triceps + Core) (Gym)

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