Name: Playbook - Jessica Giselle - W4D4
Uploaded: 2022-08-17T06:38:10.407Z
Duration: 45 min
Description: W4D4

- 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

Do three sets of 12-15 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell front raises

Dumbbell lateral raises

Do three sets of every workouts for 12-20 reps with a 45 second break. If you have more time and can do a 4th set that is great!

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Push-ups on knees

Do three sets of 12 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell Around the World

- Start with your arms at 90 degrees
- Use 8-10lb dumbbell weights to starts 
- Press the dumbbells straight up
- Lower with a slow controlled motion

Do three sets of 12-16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell standing shoulder press

- 
-Use 8-10lb dumbbell weights 
-Curl the dumbbells in two directions. 
- The first one is normal and the second direction is a wide form. 
- And one normal rep and one wide rep equals 2 reps. Do a total of 16 reps. 

Do three sets of 16 reps with a 45-second break. If you have enough time to do a 4th set that would be great!

Dumbbell In and Out Curls

-Lie flat on your back with legs together, bent at the knees, and feet flat on the floor. 
-Place your hands on your shoulders and raise your elbows, so your arms are crossed in front of your body. 
-Raise your upper body until you’re sat upright. -Lower yourself back to the start position.

Ab Sit-Up

W4D4

Good start! Would be good to have some guidance on weights (also spell check instructions)

W4D4

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