Name: Playbook - Chelsea Heiser - Upper Body Day 4 (Gym)
Uploaded: 2022-10-16T22:06:19.747Z
Duration: 45 min
Description: Upper Body Day 4 (Gym)

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.

- In a standing position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell Standing Shoulder Press (HEAVY)

- Start by lying flat on a bench holding a weighted plate at chest level with palms facing
- press the plate straight up 
- keep elbows in
- slowly lower plate back down to chest 
- repeat sequence for desired number of reps

Plate Narrow Grip Chest Press

SUPERSET

*full sequence (lateral + front raise combo) counts as 1 rep

- 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

*MODIFICATION: knee pushups if needed. Try to perform as many standard tricep pushups as you can then drop to knees as needed

- From a high plank position, place hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms and push through your palms to come back up

Tricep Push Ups

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Rope Standing Upright Row

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Cable Rope Tricep Pushdown

*30 seconds per side

- Start in wide stance, toes pointed out position
- Squat down, touching DB to floor
- Clean the dumbbell up to your shoulders while simultaneously pressing through your feet to an extended leg stance
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell Single Arm Clean and Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- While in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side (x2/side)
- Repeat full sequence for desired number of reps

Push Up + Shoulder Taps

- Begin in a high plank position
- Lift right arm directly out in front of you until you reach shoulder height
- Lower right after and then repeat with left arm
- keep core engage and don’t allow your hips to rock back and forth

High Plank Front Raises

- Sit on the floor with your knees bent and hands behind you with fingers facing toward your body
- Press into your right right hand while lifting your right leg/foot up toward the ceiling 
- Cross your left arm over to touch your right toe 
- Keep your core engaged
- Lower both hand and foot back down to the floor and repeat sequence on the opposite side
- alternate each side until you complete all reps

Reverse table top alternating toe touch

- Start in a high plank position
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Upper Body Day 4 (Gym)

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