Name: Playbook - Demi Bagby - August 9: Weighted Upper Body Workout
Uploaded: 2022-08-14T20:00:10.148Z
Duration: 25 min
Description: August 9: Weighted Upper Body Workout

- Archer pushups 2 x 10 
- Seated dumbbell shoulder press 3 x 12
- Dumbbell push-up row 2 x 12
- Barbell row 2 x 10 
- Bicep curl to arm and press 3 x 10, 12,12
- Cable bent over tricep extensions 3 x 15
- Dumbbell overhead crunch 4 x 12

Perform a pushup with your weight shifted to one side and the other extended
-Repeat back and forth for both sides

Archer pushups

-Sit on a bench with an upright back supported a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension 
-Lower and repeat

Seated dumbbell shoulder press

- Perform a push-up keeping your core tight 
- Pull the dumbbell up keeping your elbow close to your body and engaging your lat as you pull

Dumbbell push-up row

- Hold the bar with your palms facing you
- Keep you back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell rows

- Curl the dumbbells up 
- Press the dumbbells above you keeping your core engaged

Bicep curl to arm and press

- Lean forward keeping one leg in front of you 
- Extend your arms engaging your triceps

Cable bent over tricep extensions

-Lay on the ground with a single dumbbell in your hands 
-Sit up and rotate the dumbbell overhead as you do 
-Lower back to the ground and repeat

Dumbbell overhead crunch

August 9: Weighted Upper Body Workout

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

Wednesday: Full body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

August 9: Weighted Upper Body Workout

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