Name: Playbook - Chelsea Heiser - Full Upper Body (Gym)
Uploaded: 2023-01-02T01:44:47.378Z
Duration: 60 min
Description: Full Upper Body (Gym)

- Seated on an incline bench, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell incline shoulder press

- 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

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.

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Sit with your core engaged and a long spine
- hold a dumbbell in each hand with palms facing away from you
- With a slight bend in the elbow, bring the DBs out laterally until they are over your head (half circle movement pattern)
- slowly and controlled, bring the DBs back down in the same half circle movement until they are in front of you, just above your thighs
- Repeat until you’ve reached the desired number of reps

Dumbbell Around the Worlds

SUPERSET

**12 REPS PER SIDE

- Grab the handle with a neutral grip(palm facing in) 
- Pull handle down towards the chest
- Drive elbow back and down by the side
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single Arm Lat Pulldown: Neutral Grip

- 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

- Start with DBs help out by your shoulders with palms facing forward
- Press DBs put and up over head to create a “V” with your arms
- Slowly lower the DBs back down to shoulder back bringing the elbows down and in, squeezing the lats and back

Dumbbell V Press

**10 reps per side

- Start in side plank position with core engaged
- Lower dumbbell down toward the floor then reverse the direction by lifting the dumbbell horizontally up toward the ceiling
- Continue for desired number of reps then repeat on other side

Full Upper Body (Gym)

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