Name: Playbook - Janet Calderon - W3/D2: Upper Body
Uploaded: 2024-01-02T12:08:54.055Z
Duration: 70 min
Description: W3/D2: Upper Body

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Assisted Pull Ups

Perform both exercises back to back with no rest.  Take a break after

Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an underhand grip, your arms fully extended and your hands shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause and then return to the starting position.

Underhand Pulldown

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Hand Dumbbell Row

Superset 1: Gym Upper Body 1

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench.
Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.
Once the dumbbells are in place, rotate your palms so they are facing forward.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.

Dumbbell Shoulder Press

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

Dumbbell side raise

Superset 2: upper body gym 1

Select your desired weight and sit on the edge of a flat bench.
To get into position, lay back and keep the bar close to your chest. Once you are supine, press the weight to lockout.
Lower the weights towards your head by unlocking the elbows and allowing the ez bar to drop toward your forehead or just above.
Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight.
Repeat for the desired number of repetitions.

EZ bar skullcrusher

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Alternating Dumbbell bicep curls

Superset 3: upper body gym 1

W3/D2: Upper Body

Very fun and engaging but wow you will feel the burn!!

Leah

Maha

Hi Janet, 
Thank you for creating a platform that is easy to follow and challenging. Because I have always found the gym an intimidating space- I never knew where to start. I’m excited that the program will supplement my outdoor activities.

Aisha

W1/D1: Legs

Leyda

Gigi Victorio Diaz

W1/D2: Upper body

Lara

Michelle 

W1/D3: Full body

W2/D1: Legs

W2/D2: Upper Body

Wally

W2/D3: Full Body

W3/D1: Legs

W3/D3: Full Body

W4/D1: Legs

W4/D2: Upper Body

Kristen

I’m loving the app!! I’m getting stronger en feel (and look 👀) better every time i train!! I love love love it!! Thank you Janet! 💕💕

W3/D2: Upper Body

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