Name: Playbook - Hannah West - W2/D1 upper body crusher
Uploaded: 2023-04-30T22:17:48.947Z
Duration: 50 min
Description: W2/D1 upper body crusher

ariel

this workout focuses on shoulder, chest and triceps. 
you will need a pair of dumbbells and a cable or long band. let's crush this workout today!

- start with 2 dumbbells in your hands 
- lay back flat on a bench and create an arch in your back 
- pushing the dumbbells directly up having the ends touch so your hands are closer together 
- lower the weight down to your chest then push straight back up to starting position 
- repeat for desired reps

chest press narrow grip

- start with 2 light dumbbells in both hands 
- starting in front of you, raise your arms out to the sides and up over your head while keeping palms facing outward 
- lower back down to starting position 
- repeat for desired reps

dumbbell "around the world"

- using a long band or cable machine 
- start with elbows at 90 degrees and tuck them in close to body, push down to sides engaging tricep muscles 
- don't forget to embrace your core and keep back straight

tricep pushdowns

- Bend over to 90 degrees focus on rear delts (back) 
- Raise the dumbbells out to the sides, engaging the back of your shoulders

Bent over dumbbell flies

- Begin with your back to the to cable or long band and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start
- engage tricep muscles

Cable rope overhead triceps extensions

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

- you can modify with putting your knees down

Push-ups (FINISHER)

W2/D1 upper body crusher

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!

W2/D1 upper body crusher

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