Name: Playbook - JOJA LIFE - W3/D4 Upper Body Day 2
Uploaded: 2023-01-12T16:39:34.482Z
Duration: 45 min
Description: W3/D4 Upper Body Day 2

- Stand tall, holding the kettlebells in rack position
- Press one kettlebell overhead
- Lower the kettlebell to starting position with control, then reps with the opposite arm

Kettlebell alt rack shoulder press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground to the ribs
- Engage your lat as you pull up, keeping the chest parallel to the floor
- Keep core activated throughout the movement

Kettlebell gorilla rows

- Stand tall, holding a kettlebell in each hand
- Hinge forward at the hips into a bent over position
- Row one kettlebell up toward the hips
- Lower the kettlebell with control and repeat on the opposite side
- Then row both dumbbells up to your body with control

Kettlebell bent over rows (single/single/double)

- Stand tall, holding the kettlebell by the sides of the horn
- Raise the kettlebell forward and up to shoulder height
- Lower the kettlebell with control

Kettlebell front raise

Upper Body Circuit 1

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flat chest fly

- Start with your arms extended above your shoulders and a single dumbbell 
- Bend at the elbows lowering the dumbbell toward your head
- Fully extend your arms back up to starting, contracting your triceps

Single dumbbell skull crusher

- Start in a seated position with a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep
- Lower the dumbbell with control
- Repeat with the opposite arm

Dumbbell seated alt bicep curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Upper Body Circuit 2

W3/D4 Upper Body Day 2

Svenja

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

W3/D4 Upper Body Day 2

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