Name: Playbook - Kari Moulton - W2/D4 Upper
Uploaded: 2022-10-25T14:05:57.244Z
Duration: 60 min
Description: W2/D4 Upper

Bis + Tris Focus

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤 Kari

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- Hold at top for 2-3 seconds

Iso Chip-up

Strength

- Bent forward with support side leaning on a bench
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single-arm Tricep Kickbacks

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curls

Superset

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell Hex Press

- Engage your bicep at the top 
- Lower at a 3 seconds pace
- Keep your core tight

Eccentric Dumbbell Curl

- 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 at a count of 2-3 seconds tempo
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Eccentric Bench Dips

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the band down
- Contract at the triceps 
- Bend the elbows and control band back to starting position

W2/D4 Upper

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