Name: Playbook - Chelsea Heiser - Full Upper Body (Gym)
Uploaded: 2023-03-06T01:33:31.666Z
Duration: 60 min
Description: Full Upper Body (Gym)

1a. Arnold Press (4x12)
1b. Around the worlds (4x12)
2a. Single Arm DB Row (4x10/side)
2b. Inverted Row- underhand grip (4x8)
3a. DB Concentration Curl (3x12/side)
3b. DB Single Arm Overhead Tricep Extension (3x12/side)
4. Renegade Row + Push up (3x10)
5. Walk out + Commando (3x10)

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.

- 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

A: Arnold Press

- 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

**10 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

- Position a bar in a rack to about waist height
- Grip the bar with underhand grip and wider than shoulder width apart
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row- underhand grip

**12 reps per side

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

**renegade row + pushup combo= 1 rep

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

**walk out + commando= 1 rep

- 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

Full Upper Body (Gym)

More workouts from Chelsea Heiser