Name: Playbook - Clara Lai - Week 1-2 : Upper body(2)
Uploaded: 2022-04-24T03:21:36.315Z
Duration: 60 min
Description: Week 1-2 : Upper body(2)

This is the second upper body of the week. You will be repeating this workout on week 2

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
- Perform for both arms

Arnold press (single arm)

- With the bar overhead and arms extended
- Lower weight down to your chest and press back up overhead

Smith machine military press

- Depress your shoulders
- Elevate scapula
- Substitutions: assisted pull ups

Scapula pull up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your arms at about 90 degrees
- Extend your arms engaging your triceps

Tricep extension with plate

Superset 1

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Dumbbell around the world

Superset 2

- Grip the dumbbells with preferred width 
- Bring the dumbbells down to your mid chest  
- Push the dumbbells straight up engaging your chest

Flat bench press (DB)

Week 1-2 : Upper body(2)

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 1-2 : Upper body(2)

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