Name: Playbook - Clara Lai - Week 3-4 : Upper body (1)
Uploaded: 2022-04-24T03:49:40.108Z
Duration: 45 min
Description: Week 3-4 : Upper body (1)

My arms are jelly!!! This one was so goooood 🔥🔥

Alyssa

This is the first upper body workout of the week. You will be repeating this workout on week 4

- Perform a normal chest press with single arm
- Can perform this with a bench or in the ground
*reps for each side

Single arm chest press

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up
- You can perform this on the ground or on a bench

Dumbbell pullover

- Start with your hands on a box/ bench 
- Perform a push-up coming down slowly
- Keep your core engaged
- You can perform this on any elevated surfaces
- Substitutions: military push up, kneeling push up, wall push up

Incline push up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Circuit 1

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Hold the dumbbells in front of you with neutral grip
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises (neutral grip)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset 1

- Standing alternate DB row
- Keep your core engaged and spine neutral
*reps in total

Standing renegade row

- 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 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Superset 2

Week 3-4 : Upper body (1)

I just finished the foundations course and was excited to try out the DB only course! Was not disappointed, I can feel the work in my arms!

Cecilia

Wasn’t able to finish the whole thing but it killed my arms!!

Sally

Starting week two off SUPER STRONG!! I’ve always struggled with dead bugs but I’m already noticing an improvement in my strength! 👏🏽👏🏽👏🏽

Week 1-2 : Upper body (1)

omg my whole body is shaking bahaha wow long overdue and needed workout :3 felt great

Camila

I forgot how much I love training legs! The plank holds definitely kicked my ass but I’m feeling good 🔥💪🏽

This one was pretty hard lol!! In a good way

Camryn

Week 1-2 : Legs and core

This one was hard!! I totally underestimated the single arm lateral raises - such a good burn 🔥🔥

This one was great! A lot of cool arm exercises I hadn’t tried before!

Week 1-2 : Upper body (2)

My legs felt like jello after this 😅 I could really feel my legs working!

My glutes are on fiiiiiire!! Such a good workout!

My legs are gonna be sore tomorrow 😅😸

Week 1-2 : Glutes and hamstrings

Week 3-4 : Glutes, hamstrings and core

Week 3-4 : Upper body (2)

This one had fun circuits! I liked this combo of exercises together

Week 3-4 : Upper body (1)

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