Name: Playbook - Joseph Bonini - Upper Body Circuit
Uploaded: 2023-06-15T21:26:58.937Z
Duration: 30 min
Description: Upper Body Circuit

This up-tempo circuit style includes various upper body exercises. It’s only 30 minutes, but we’ve got lots to get done.

Complete exercises consecutively, then rest. Cycle through as many times within 15 minutes. Pick a weight you can sustain for the 15 minute duration; lighter than usual.

Challenge yourself.

- 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

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

NOTE THIS WEEK
* 2 SEC PAUSE AT TOP OF EACH REP

Dumbbell side raise

- 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
* work both sides

Dumbbell tricep kickbacks

Upper Body Circuit 1

Complete exercises consecutively, then rest. Cycle through as many times within 15 minutes. Pick a weight you can sustain for the 15 minute duration; lighter than usual.

Finish strong.

- Set the bench at 45 degrees 
- Row dumbbells to your hips contracting your lower lats 
- Keep your core tight and stay flat on the bench

Dumbbell incline bench rows

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

Dumbbell bicep curls

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Upper Body Circuit

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