Sheena

- Incline Db chest press
- Diamond push-ups
- Db alternating Arnold press

Superset: 
- Cable side laterals 
- Cable front raise 

Core :
- Crunch
- Reverse crunch
- Bicycle crunch 
- Db overhead crunch

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close to the floor and push through your hands to come up 
- Engage your chest

Diamond pushups

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alternating Arnold press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise (rope)

Superset

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-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

Day 1 Gym - Upper/Push

Community

More workouts from Demi Bagby