Name: Playbook - Josh Hampton - W1/D2 UPPER
Uploaded: 2022-05-01T06:44:45.628Z
Duration: 45 min
Description: W1/D2 UPPER

Zach Barrett

Isaiah Williams

Veronica

Those plank holds tho 😮‍💨 GREAT arm day work out!!! 💪🏽💯🎉

Kelsi

DB Press 4x8
DB Pull Thrus 4x10ea. 
Mountain Climbers 4x40

DB Bench Press 4x8
Push Ups 4x20

Plyo Push Ups 3x8
Front Raises 3x8
Lateral Raises 3x8

Side Plank Dips 3x15
Low to High Plank 3x10

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Upper

- 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

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- 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

Dumbbell front raises

4 Rounds

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

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

Dumbbell lateral raises

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W1/D2 UPPER

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