Name: Playbook - Kari Moulton - W4/D5 Upper
Uploaded: 2022-10-25T14:03:38.074Z
Duration: 60 min
Description: W4/D5 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 away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Strength

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Unsupported Dumbbell Pullover

Compound Set

- 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 Curl

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell Reverse Fly

Superset

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance Band Lat Pulldown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps half wat up for 7 reps
- Curl the dumbbells engaging your biceps from half way up to shoulders for 7 reps
- Curl the dumbbells engaging your biceps for full curls for 7 reps
- Lower with a controlled motion each time

Dumbbell 21 Curls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Hold at the top until failure

W4/D5 Upper

More workouts from Kari Moulton