Name: Playbook - Clara Lai - Week 3-4 : Upper body (2)
Uploaded: 2022-04-24T03:52:10.814Z
Duration: 45 min
Description: Week 3-4 : Upper body (2)

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

Dumbbell around the world

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- You can perform this with leaning against a table/ chair/ sofa at home. Or perform this standing as one arm bent over row
*reps for each arm

Single arm dumbbell row

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

Dumbbell bicep curls

- Put your hands on the bench
- Keep elbows close to your torso
- You can perform this on any elevated surfaces at home

Tricep dip

Circuit 1

- Start with your arm at 90 degrees with your palm facing you
- Rotate your arm 
- Press straight up keeping your core engaged
*reps for each arm

Arnold press (single arm)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up
- You can perform this on the ground at home

Dumbbell press (Close grip)

- 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

Circuit 2

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

Incline push up

Week 3-4 : Upper body (2)

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! 👏🏽👏🏽👏🏽

Alyssa

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

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

Week 3-4 : Upper body (1)

Week 3-4 : Glutes, hamstrings and core

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

Week 3-4 : Upper body (2)

More workouts from Clara Lai