Name: Playbook - Hannah West - W3/D4 upper body burner
Uploaded: 2023-04-30T22:17:48.982Z
Duration: 50 min
Description: W3/D4 upper body burner

You will need a pair of dumbbells for this workout! Focusing on back and biceps, remember to properly 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 with a dumbbell in both hands
- Curl dumbbells towards your shoulders, engaging your biceps  
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Begin with a dumbbell in both hands and elbows close to your body, holding the dumbbells slightly outward 
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- Grab the bar with a neutral 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 bar to starting position

**you can also use a long band for this!

Neutral grip lat pulldown

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Laying back on a bench that is at an incline position and holding a dumbbell in each hand
- place arms down by your sides (they should just be hanging) 
- pull dumbbells up to your shoulders and engage bicep muscle
- pause at the top and then slowly lower back down
- repeat sequence

incline bicep curls

- Start with your hands on a bench (chair or couch or box) 
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

W3/D4 upper body burner

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/D4 upper body burner

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