Name: Playbook - Kedara Thomas - WK 1-Day 2 {Upper Body Blast} 💪🏾
Uploaded: 2021-11-07T23:24:05.472Z
Duration: 45 min
Description: WK 1-Day 2 {Upper Body Blast} 💪🏾

Guuuuurl listen….that’s a legit 🔥🔥 one! 👏🏽👏🏽 thank you!

Stranja

Lala

Amazing! So glad I found you on Instagram!

This upper body workout is broken down into 2 Tri- sets followed by some conditioning. The concept of a tri-set is to perform 3 exercises back to back, followed by a short rest. If you find that the workout is too “easy” I recommend you increasing the weight. If you find that the workout is too “hard” I recommend you decrease the weight. Try to increase the weight each set. Modifications should only be performed by those who have an injury. I recommend you pushing yourself to get the exercise done.

3 sets total of each superset. Rest between each tri-set 45-60 secs.

Do a cardio warmup of your choice for 5 mins before you begin your workout of the day.

Warmup

This Tri-set will be a series of 3 moves. Bent over Row, incline or (flat laying) chest press and a tricep dip. If you don’t have a incline compatible bench at home lay on the floor. Repeat 3 times.

- Hinge at the hips to lean forward while using a bench for stability
- Stand in a staggered stance
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- Increase weight each set

DB bent over row

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

Upper Body Blast #1 🔥

This workout contains 3 exercises to be performed as a tri-set. Repeat each exercise after one another. Rest in between rounds.

- Start in a standing position with feet shoulder width apart and a DB in each hand
- Squat down and go into a high plank
- Pull each dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Pull legs back in and stand back upright with DB in each hand

DB renegade rows complex

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the waist and repeat

DB clean and press (double)

- From a high plank position 
- Use a box or higher surface about 2 inches height 
- Alternate moving your hands from the ground to the top of the surface 
- Maintain a tight core throughout the movement

Plank Walks

Upper Body Blast #2 🔥

- Skip rope with rope passing under your feet once each jump

WK 1-Day 2 {Upper Body Blast} 💪🏾

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