Name: Playbook - Isabelle Reckamp - W2/D2 Upper Body
Uploaded: 2023-07-07T18:58:56.371Z
Duration: 60 min
Description: W2/D2 Upper Body

- Start with a dumbbell in each hand
- Curl up to your opposite shoulder one arm at a time.
- Do # of reps for each arm

Cross Body Curls

- Keep your back straight with one knee and one hand on the bench
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Do # of reps on both sides

Dumbbell alternating bent over rows

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold a dumbbell in front of your chest
- Lift up dumbbell over your head and back down behind your head
- Use tricep muscles to pull dumbbell back straight up and back down in front of chest

Tricep extension overhead press

- Start with one arm behind your back
- Take the dumbbell in the other hand and hold it up until your bicep is straight out from your shoulder
- Push dumbbell straight up and back down to where you started
- Slow and controlled is key.

Dumbbell strict press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Dumbbell fly

- 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

- With one dumbbell, slowly raise up over your head
- Bend elbows in front of you to press the dumbbell.
- Extend elbows up again and slowly bring dumbbell back down to start position

Front Raise Press

- Pick up two heavy dumbbells
- Literally just hold a dumbbell in each hand until the time is up.
- Focus on keeping your shoulders aligned and even.

Dumbbell Suitcase Hold

W2/D2 Upper Body

W1/D1 Lower Body

W1/D2 Upper Body

W1/D3 Active Rest Day

W1/D4 Lower Body

W1/D5 Upper Body

Loved this ! Thank you was hard but good , need to practice my bird dog rows I was a bit shaky on 1 side.

W2/D2 Upper Body

More workouts from Isabelle Reckamp