Name: Playbook - Crystal Moore - 4 Part Upper Body Workout
Uploaded: 2025-03-09T06:13:32.239Z
Duration: 45 min
Description: 4 Part Upper Body Workout

This workout contains 4 circuits all working the upper body. 

We are hitting Biceps, Triceps, Back, and Shoulders with this one, so lets get to work!!

For your first circuit today you will be going for 4 rounds.  Working Biceps and Triceps! 
Starting with the Biceps Curl to W Curl, then moving on to the Overhead Triceps extension.

- with two weights in hand 
- curl dumbbells upward
-return to starting position and rotate arms to the side
- curl dumbbells upward
- return to starting position 
-repeat

Bicep Curl to W Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Circuit 1

For your second circuit we are working back and shoulders, with a little triceps mixed in.

- in a bent over position keep the core tight 
- holding a dumbbell in each hand bring them up to your hip while squeezing your shoulder blades
- now push the weights backward into a triceps kickback

Bent row to triceps kickback

- 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

Circuit 2

For your third circuit you will be doing one of my favourite exercises the dumbbell pull over, and a single arm row. Working for 4 rounds!

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- 10 Reps each side 
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row - staggered stance

Circuit 3

You have 1 more circuit in this workout!! Keep pushing until the end!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

4 Part Upper Body Workout

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