Name: Playbook - Kelsey Adkins - Tuesday: Upper Body
Uploaded: 2024-04-21T23:00:47.105Z
Duration: 40 min
Description: Tuesday: Upper Body

Wide grip pull up

Smith Machine Bent Over Row

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Bicep Curl to Y Press

Superset

- 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

One arm holds the weight at a 90 degree angle while the other does a full bicep curl. Do reps on one side then the other

Bicep Curl Hold One

Front push press to neutral grip OHP

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Tuesday: Upper Body

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