Name: Playbook - Chelsea Heiser - Upper Body: Back + Delts (Home)
Uploaded: 2023-01-02T01:43:46.273Z
Duration: 60 min
Description: Upper Body: Back + Delts (Home)

- Start by hinging forward about 45 degrees
-Engage the core and keep a neutral spine
-With palms facing in (neutral grip) pull DBs to your side by driving the elbows back
- Focus on squeezing through your lower lats

Dumbbell Bent Over Row: Underhand Grip

**12 reps per side

- Begin in kneeling position
- Hold the DB at 90 degrees in the hand on the same side as the planted knee
- Hold the other arm extended out and engage core for balance
- Press the DB up until arm is fully extended
- Lower with control back to starting position
- Complete desired reps then repeat on the opposite side

Kneeling Single arm DB Shoulder Press

*12 reps per side

- Attach RB to a fixed structure about chest height (seated)
- Neutral grip on handle (hold the other side of the handle in a fixed position to keep resistance in band
- Pull the RB back, keeping your elbows close to your body
- Move elbow back toward you side/hip
- Engage your lats as you pull 
- Squeeze at the end range of movement
- Come back to starting position in a controlled motion
- Complete all reps then repeat on other side

Single Arm Resistance Band Row

- Raise the dumbbell out to one side with a slight bend at the elbow
- Raise until you reach shoulder height
- Slowly lower DB to starting position

Single Arm DB Lateral Raise

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 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

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Bring the dumbbells back down slowly
- Move your arms out to your sides until you reach shoulder height 
- Lower the dumbbells with control
- Continue this sequence for desired number of reps

Dumbbell front raise to lateral raise combo

SUPERSET

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders, squeezing through your back and rear delt muscles 
- Lowering with control back to starting position

Dumbbell bent over reverse fly

Upper Body: Back + Delts (Home)

Full Body Circuit (Home/Gym)

Lower Body (Home)

Chest/Tris/Shoulders+ CORE (Home)

Back/Bis + CORE (Home)

Full Body (Home/Gym)

Back + Bis (Home)

Chest, Tris, Delts (Home)

Chest, Tri's, Shoulders + Core (Home)

Back, Bi's, Rear Belts (Home)

Lower Body 1 (Home)

Full Body Circuit: Dumbbell Only

Full Upper Body (Home)

New Year Full Body

CHRISTMAS DAY CIRCUIT (Home/Gym)

EMOM Sexy Arms in 30 (Home/Gym)

Lower Body AMRAP Circuit (Home/Gym)

Upper Body Burn (Home/Gym)

30 Minute Booty Blast (Home/Gym)

Lower Body (glute focused) (Home)

Upper Body: Back + Bis (Home)

Chest, Triceps, Shoulders + Cardio (Home)

Lower Body + Core (Home)

Back & Shoulders + Cardio (Home)

Biceps & Triceps + Cardio (Home)

Chest, Triceps, Shoulders + Core (Home)

HALLOWEEN Full Body Circuit (Home)

Back + Biceps + Cardio (Home)

Lower Body + Booty Burnout (Home)

Lower Body + Cardio (Home)

Full Body AMRAP (Home/Gym)

Upper Body + Cardio (Home)

Upper Body + Core (Home)

Full Body EMOM (Home/Gym)

Upper Body: Back + Delts (Home)

More workouts from Chelsea Heiser