Name: Playbook - Kedara Thomas - WK 2-Day 2 {Upper Body Blast} 💪🏾
Uploaded: 2021-11-15T02:01:34.689Z
Duration: 45 min
Description: WK 2-Day 2 {Upper Body Blast} 💪🏾

This upper body workout is broken down into 3 Supersets followed by some conditioning. 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.

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

Warmup

This superset will be a bent over row followed by a laying chest press. Repeat each 4 rounds.

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB floor chest press

Upper Body Blast #1 🔥

This superset is a kneeling shoulder press followed by a rear delt fly. Repeat for 4 rounds.

- From the half kneeling position perform a double arm press
- Press from the same side with the down knee
- Repeat for desired reps

Half kneeling shoulder press

- In a standing position position DBs in each hand
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt fly

Upper Body Blast #2 🔥

This superset is going to be a kneeling lateral raise followed a DB pullover. Repeat for 4 rounds.

- Start in a half kneeling position 
- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- 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

Dumbbell pullover

Upper Body Blast #3 🔥

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

WK 2-Day 2 {Upper Body Blast} 💪🏾

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

Stranja

Lala

Amazing! So glad I found you on Instagram!

WK 2-Day 2 {Upper Body Blast} 💪🏾

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