Name: Playbook - Kaysi Marshall - DB + Bench - Upper Body Day
Uploaded: 2024-01-07T19:56:03.993Z
Duration: 50 min
Description: DB + Bench - Upper Body Day

Lisa

Set 1: EMOM - 10 min
15x Bent Over DB Row (5x Underhand, 5x Neutral, 5x Wide)
1 minute DB High Pull Combo (R/L/Both)

Set 2: EMOM - 10 min
7x Bench Press Combo (R/L/Both)
1 minute DB Pullover + Leg Extension

Set 3: GIANT SET - 1 min each x 3 sets
Single Arm DB Straight Arm Raise (30/30)
4x Cross Mountain Climb + 4x Single Arm DB Swing
Reverse Crunch + DB G2OH
Wide Bench Push-Up + DB Reverse Fly

Set 4: 8 minute AMRAP
8x Seated DB Curl
8x Seated DB Hammer Curl
8x Tricep Dip
8x Bench Push-Up (2/2)

- Hold dumbbells and stand with your feet hip width apart
- Hinge forward from your hips and turn your palms forward, perform 5x Underhand Grip Rows
- Stand up, next perform 5x Neutral Grip Rows
- Stand up, next perform 5x Wide Grip Rows

15x Bent Over DB Row

- Start standing with a single dumbbell between your feet
- Hinge forward and grab the dumbbell with one hand, stand up and pull your elbow high
- Lower down and switch hands
- Lower down and grab the dumbbell with both hands
- Continue the combo R/L/Both for the minute

DB High Pull Combo

EMOM 1

- Begin with dumbbells in each hand laying on a bench, hold the dumbbells straight up over your shoulders
- Lower the right arm, press up
- Lower the left arm, press up
- Lower both arms, press up
- Continue R/L/Double for 7 reps (21 total moves)

7x DB Bench Press Combo

- Lay on your back on a bench with a dumbbell head in both hands
- Bring your knees over your hips, shins parallel with the floor
- Keep a slight bend in your elbows and reach the dumbbell overhead
- At the same time extend one leg long
- Switch legs each rep

DB Pullover + Leg Extension

EMOM 2

- Start with a dumbbell in your one hand and step back into a lunge, support yourself with your elbow on your thigh
- Lift the dumbbell straight back past your hips
- Lower with control
- Switch sides after 30 seconds

Single Arm DB Straight Arm Raise

- Start in high plank with dumbbells under your hands
- Drive your knee in across to the opposite elbow 4x alternating legs
- Then stand up and swing the dumbbells outside your hips alternating
- Repeat 4/4 for 1 minute

4x Cross Climb + 4x Single Arm DB Swing

- Lay on the floor with dumbbells by your hands
- Lift your legs and perform a reverse crunch lifting your hips off the ground
- Roll up to a seated position and take the dumbbells from the ground to overhead (G2OH)

Reverse Crunch + DB G2OH

- Start in a wide arm plank on a bench
- Lower into a wide arm push-up
- Next jump in and grab a pair of light dumbbells
- Perform a bent over reverse fly, keeping your elbows slightly bent and your back long and straight
- Repeat combo for 1 minute

Wide Bench Push-Up + DB Reverse Fly

Giant Set

- Sit on a bench and curl the dumbbells up with a palms up grip

Seated DB Curl

- After the first set of curls, change your grip to a hammer curl with your thumbs up

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

Bench Dips

- Start with your hands on a bench in line with your shoulders
- Perform a push-up coming down for 2 counts and pressing up for 2 counts
- Keep your elbows tucked in
- Keep your core engaged

DB + Bench - Upper Body Day

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