Name: Playbook - Hannah West - W2/D4 upper body burn
Uploaded: 2023-04-30T22:17:48.959Z
Duration: 50 min
Description: W2/D4 upper body burn

this workout will focus on back and biceps. you will need a pair of dumbbells and a cable or long band! 
let's knock this one out!

-start standing and grab the cable, move back until arms are straight but not locked out 
- pull the cable or long band toward your face, pulling your elbows back and out

Face pulls (long band or cable)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders, engaging your biceps  
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Grab the band with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

long band lat pulldown

-start with band at shoulder height
-stepping back until arms are straight but not locked out
-pull band down and towards body engaging back 
- remember to keep a slight bend in your knees

straight arm pull-down (cable or long band)

- using a bar
- lift feet up so that you are hanging 
- pull yourself up to the bar engaging back muscles  
- lower yourself down with control 
- remember to engage core

**use a long band for some extra help!

pull-ups (FINISHER)

W2/D4 upper body burn

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/D4 upper body burn

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