Name: Playbook - ATO FITNESS by Kayla Rossi - 3.31|Upper Body Blast
Uploaded: 2023-12-07T16:15:59.998Z
Duration: 45 min
Description: 3.31|Upper Body Blast

Derrik Olmstead

Michelle

The 1st and 2nd set of exercises were horrible but in a good dying way 😢 🤯..

Iraida

Why does something so damn good gotta hurt so damn much 😂 I think I may have lost my arms around the third round…I couldn’t lift my phone

Francine LaDuca

- Raise keeping your arms extended
-thumbs up

Side laterals using plates

Hold plate in front of you at 90 degrees. Rock side to side like you are holding a steering wheel

“Steering wheel” plate hold

SUPERSET 1

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- 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

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

TRI-SET 1

Alternate between a barbell row and barbell rack pull

Barbell row with rack pull

Plate bicep curls

SUPERSET 2

- 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
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press

Stand to one side of landmine set up. 
Hold barbell with closest hand and row keeping your back 90%

Single arm landmine row

TRI-SET 2

3.31|Upper Body Blast

I think the Angel of Death came for my upper body tonight🤣💀
This keeps gettin better and better! The whole workout was pure🔥

5.15| UPPER BODY BLAST

París

Annnnnnd….I’m 💀
I think I went numb half way through the bicep curls and tricep extensions🤣
Bro, you’re Satan in sneakers I swear🤣

5.9| ARMS & ABS

Whole upper body on 🔥! I may or may not have dropped a weight behind me at some point cuz my arms said wtf you doin now🤣

3.31|Upper Body Blast

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