Name: Playbook - Demi Bagby - Tuesday: Upper Body
Uploaded: 2023-08-07T17:01:15.893Z
Duration: 45 min
Description: Tuesday: Upper Body

Superset:
-Db flat bench press 3 x 12
-Single arm db row 3 x 12

Circuit:
-Db front raise 3  x 12
-Db rear delt fly 3 x 12
-Db side raise 3 x 12

Superset:
-Inverted row 3 x 12
-Feet elevated push-up

Superset:
-Concentration curl 3 x 12
-Db overhead extension 3 x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (12 each arm)

Superset

- Raise your dumbbells until you reach shoulder height 
- Lower slowly

Front delt raises

-Hold two dumbbells and simulate the movement of a machine rear delt fly.

Standing rear delt fly

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

Side raise (dumbbells)

Circuit

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs straight)

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl (12 each arm)

- 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

Tuesday: Upper Body

Britt

Monday: Lower 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.

Tuesday: Upper Body

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