Name: Playbook - Isabelle Reckamp - W1/D2 Upper body
Uploaded: 2023-07-20T20:04:21.315Z
Duration: 70 min
Description: W1/D2 Upper body

This workout is mainly focused on back and shoulders. Building strength and definition.
This is an easy workout to do in supersets if you like to do supersets instead of single sets.

- start with a slightly-wider-than-shoulder stance, slightly bent knees.
- engage your core and lift the dumbbell across your body with a slightly bent arm, palm up.
- lift until about shoulder height on the opposite side. 
- Alternate arms.

Dumbbell Cross Raise

- Begin with a dumbbell in one hand
- Curl dumbbell towards your shoulder
- Slowly lower down until arm is extended
- Complete number of reps for each arm
- Alternate arms and do number of reps for each arm

Dumbbell bicep curls

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
-Use assisted pull-ups if needed

Pull-up

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Pull dumbbell towards your hip, focusing on your shoulder blade contraction 
- Do number of reps for each arm

Dumbbell bent over row

- Holding a dumbbell in each hand, create a 90° angle with your elbow.
- Alternate arms pushing up the dumbbell 
- Do number of reps per arm

Dumbbell shoulder press

- Hands shoulder width apart or a couple of inches inside of shoulder width and raise to upper chest level
- You can use dumbbells, EZ bar, or Barbell

Upright row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

W1/D2 Upper body

W1/D1 Lower body

W1/D2 Upper body

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