Name: Playbook - Hannah West - W3/D1 upper body blast
Uploaded: 2023-04-30T22:17:48.969Z
Duration: 50 min
Description: W3/D1 upper body blast

ariel

you will need a pair of dumbbells and a bench for this workout! 
don't forget to warm up!

**Notice how there are 10 reps and 4 sets. I suggest using medium-heavy weight!! but of course, use what you are comfortable with, YOU know your body best, just make sure that when using heavier weights that you REALLY REALLY focus on form!

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest


**can also use a flat bench if incline isn't available to you

Dumbbell incline bench press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

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

Dumbbell lateral raises

- 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

**you can use a sturdy chair, couch, coffee table

Bodyweight dips

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

- 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

**do as many as you can without sacrificing form and then modify until finished!

Push-ups

W3/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!

W3/D1 upper body blast

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