Name: Playbook - Hannah West - W1/D1 upper body blast
Uploaded: 2023-04-30T22:17:48.920Z
Duration: 40 min
Description: W1/D1 upper body blast

It was perfect for a first workout in a minute. I love you! This is great and I’m so excited for my journey with your program!

Faith 💗

we are starting off the week with a strong upper body workout! focusing on shoulders, chest and triceps. 

you will need those dumbbells!

- Begin by lying supine (on your back) on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level, keeping your elbows stable
- Press dumbbells back up over your chest

**I would use a medium dumbbell for these! if you need help deciding a weight, check out my "START HERE" collection :)

Dumbbell flat bench press

- Raise your arms out to the side (lateral) keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion
- bring dumbbells in front of you and then raise your arms up to shoulder height 
- lower down with control and repeat the sequence 

**i would use light or medium weight for these!

Dumbbell lateral raises to front raises

- 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

*light or medium for these!

Dumbbell skull crushers

- sit on the edge of the bench
- hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

**engage your core and don't arch your back

Dumbbell seated shoulder press

- placing 1 knee on a bench, hinge forward keeping a slight bend in your opposite knee
- Holding a dumbbell in one hand and arm bent to 90 degrees at your side
- Extend your arm engaging your tricep muscle
- Lower back to starting position

Dumbbell tricep kickbacks

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips (FINISHER)

W1/D1 upper body blast

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Kara

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W1/D1 upper body blast

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