Name: Playbook - Chelsea Heiser - Upper Body (Delts focused) + Core (Gym)
Uploaded: 2022-10-16T22:25:06.792Z
Duration: 60 min
Description: Upper Body (Delts focused) + Core (Gym)

**as reps decrease, weight should increase

- 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

Seated Dumbbell Arnold Press

*12 reps per side

- 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

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

EZ-bar upright row

**10 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

- 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

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.

- From a standing position, bend forward bringing your chest toward the floor
- Keep a slight bend in the elbows
- Raise the dumbbells/plates up and out until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

DB/Plate Bent Over Reverse Fly

- Keep your arms extended in front of you 
- Rotate the plate/KB from one side to the other
- Keep your core engaged

Bus Drivers

SUPERSET

Perform all required reps for each exercise with little to no rest in between exercises. Once all exercises are complete, rest for required time and repeat this sequence for the desired number of sets/rounds.

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeat on the opposite side
- Now take the other hand and raise straight out in front of you
- Repeat on the opposite side
- Minimize rotation, keep a locked and engaged core

High plank shoulder taps + front raise

- 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

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Place your arms extended by your sides or behind your head for more of a challenge
- Bend you legs to 90 degrees
- Raise your hips off the ground and crunch by curling the spine and engaging the core

Upper Body (Delts focused) + Core (Gym)

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