Name: Playbook - Hannah West - W4/D1 upper body burner
Uploaded: 2023-04-30T22:17:48.993Z
Duration: 50 min
Description: W4/D1 upper body burner

this workout targets chest and shoulders. you will need a pair of dumbbells and a bench!

- starting with 2 dumbbells 
- lay back on a flat bench
- push dumbbells up directly above your chest
- pull arms apart to the sides, go down until chest height
- pulls arms back together engaging chest muscles

dumbbell chest flies

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- start with 2 dumbbells
- lay back on a flat bench with dumbbells right above your chest
- lower dumbbells down onto the chest with elbows open (not close to the body) 
- Press dumbbells back up and repeat

chest press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- start with 2 dumbbells by your shoulders
- push out and up into a "Y" shape
- lower back down to shoulders and repeat

Y-Press

- start with either a plate or 2 dumbbells in your hands holding them close to your chest
- push directly out in front of you, remember to keep a slight bend in the elbows and don't lock out arms 
- pull dumbbells or plate back into the body 
- repeat sequence

Dumbbell front press out

W4/D1 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!

Faith 💗

W1/D1 upper body blast

W1/D2 leg day, best day

Just the burn I needed! Felt every bit of it!

Kara

W4/D1 upper body burner

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