Name: Playbook - Karina Vee - Tuesday:Upper Body + HIIT Finisher
Uploaded: 2024-01-14T18:25:47.968Z
Duration: 50 min
Description: Tuesday:Upper Body + HIIT Finisher

Delilah

One of my go to workouts for upper body strength. Plus a Treadmill HIIT finisher to get your heart rate up and burn fat

You will need a gym for this workout- cable machines + dumbbells + tread

3-5 min warm up jog (hold a pace anywhere from 5-7 mph 

If you don’t have a treadmill, do a general warm up

Warm Up Jog

1A.Cable Rows

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side

Wide grip alt. lat pulldown

10 per arm. Don’t take rests between sets

Cable Lateral Raise

10 reps arm - don’t take breaks between sets since the other arm is resting

Cable Tricep Pulldown

Remember do the rotation from both side (so face one way and then face the other way) the weight here has to be heavy enough so you feel it in your core, but not so heavy that it hurts your back. 
Keep your knees soft, engage your core, keep arms fully extended in front of you

Cable Torso Rotation

Cable Circuit

Finish with dumbbells and shoulders!! Start with lateral and go to shoulder press right after. 
Do 10 reps of both moves, then 8, then 6, then 4, then 2. Your shoulders should be on absolute fire when you finish. Weights should be medium (8-20lbs)

Either alternate or both arms at the same time

Lateral Raise

Shoulder Press

Shoulder Finisher

Start in minute jog
Follow with 6 sprints (30 seconds sprint, 30 recover) increase your sprint pace every round, your last sprint should be to fastest.

Tuesday:Upper Body + HIIT Finisher

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