Name: Playbook - Jules Shaw - W3/D2 Wednesday - Upper Body
Uploaded: 2022-12-28T18:15:16.076Z
Duration: 35 min
Description: W3/D2 Wednesday - Upper Body

Today we have another upper body workout! This is a high volume workout, so adjust reps/weight as needed. 

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the Upper Body 1.0 warm-up in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells, large resistance band

Perform reps as indicated, rest minimally but as needed during set. Rest at least 1 minute between rounds.

Modification: decrease weight, banded bicep curls
Reps: 20R

- Begin standing with a dumbbell in both hands, palms facing ouward (supinated)
- Keeping elbows close to body, curl dumbbells towards your shoulders with hands supinated 
- Slowly lower dumbbells back down until arms are extended

Dumbbell bicep curls

Modification: decrease weight, no weight (holding nothing)
Reps: 20R

- Begin standing with a dumbbell in each hand at sides
- Use your delts/shoulders to raise your arms into a "T" until you reach shoulder height 
- Lower back down to start position with control

Lateral raises

Modification: decrease weight, curls holding medicine ball
Reps: 20R

- Begin standing holding the dumbbells with palms facing the center of your body
- Keeping elbows close to your body, curl the dumbbells toward your shoulders with palms facing each other 
- Slowly lower dumbbells back down until arms are extended

Hammer Curl

Modification: decrease weight, banded press
Reps: 20R

- Begin standing with dumbbells in front rack on shoulders
- Keep core and glutes tight as you press the dumbbells straight overhead
- Lower dumbbells back down with control to shoulders

Dumbbell strict press

Modification: decrease weight, push press with medicine ball or kettlebells
Reps: 20R

- Begin standing with dumbbell in front rack on shoulders
- Dip torso by bending your knees, keeping weight on heels and chest upright
- Extend hips aggressively upward, then press the dumbbells overhead
- Keep core and glutes tight
- Lower dumbbells back down with control to shoulders

Dumbbell push press

Giant set

Modification: use lighter band, place more or less tension in the band
Reps: 15-20R

- Loop a large resistance band around a rig or anchor 
- Stand just in front of the rig and grab the resistance band around face-level with both hands
- Hinge hips slighty, keeping core and glutes tight
- With straight arms (slight bend in elbow), pull the band down towards hips, squeezing lats

Straight arm banded lat pulldown

Modification: use lighter band, place more or less tension in the band
Reps: 15-20R

- Begin holding a band with arms extended in front of you
- Pull your hands apart to either side of you, squeezing your shoulder blades together 
- Release slowly back to starting position

W3/D2 Wednesday - Upper Body

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