Name: Playbook - Chelsea Heiser - Full Upper Body (Home)
Uploaded: 2023-03-06T01:31:49.477Z
Duration: 60 min
Description: Full Upper Body (Home)

1. RB Straight Arm Lat Pulldown (4x12)
2. RB Lat Pulldown (4x12)
3. RB Cross-over reverse fly (3x15)
4a. DB Shoulder Press (3x12)
4b. DB Upright Row (3x12)
5a. 90 degree lateral shoulder raise (3x12)
5b. Seated Lateral Raise (3x12)
6a. Seated DB Hammer Curl (3x15)
6b. DB Overhead Tricep Extension (3x15)

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Straight Arm Pulldown

- Position RB on a fixed surface overhead (can be placed in the crack of the top of door with appropriate equipment) 
- Grab the RB handles with your palms facing forward
- Lean back slightly, keeping your chest up 
- Keep elbows bent and handles wide
- Pull elbows down and into your side, engaging your lats throughout the exercise
- Pause and return to the initial position

Resistance Band Lat pulldown- wide grip

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Resistance Band Reverse Fly

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.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- 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

Dumbbell upright row

SUPERSET

- Keep a 90 degree bend at the elbow
- Hold dumbbells in front of you with palms facing each other
- Raise your elbows out and up, rotating the palms face down, until you reach shoulder height 
- Lower with a slow and controlled movement

Seated 90 degree lateral raise

- From a seated position
- Keeping a slight bend at the elbow, holding a dumbbell in each hand with palms facing in
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Start in a seated position with back against bench and core engaged 
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Seated Dumbbell Hammer Curl

- Start seated on a bench 
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Seated dumbbell overhead extension

Full Upper Body (Home)

Full Body Circuit (Home/Gym)

Lower Body (Home)

Chest/Tris/Shoulders+ CORE (Home)

Back/Bis + CORE (Home)

Full Body (Home/Gym)

Full Upper Body (Home)

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