Name: Playbook - Kim Palmer-Nicks - W1/D1 Upper #1
Uploaded: 2023-02-01T22:15:22.902Z
Duration: 50 min
Description: W1/D1 Upper #1

BB Shoulder Press 4 x 8

Chest Superset: 3 x 10-12
Incline DB Chest Press
Incline DB Bicep Curl

Chest/Shoulder Superset: 3 x 10-12
Single Arm DB Chest Press
DB Seated Arnold Press

Core Superset: 3 x 10-15
Weighted Sit Up
Crossbody Crunch

Finisher: 2 x Failure
Push-ups

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the floor keeping wrists neutral
- Bend elbows to bring the dumbbells towards shoulders

Incline Dumbbell Bicep Curl

Chest Superset

- Start with your arm fully extended
- Keep your core tight
- Lower the weight to your chest
- Press back up

Single Arm Dumbbell Chest Press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Chest-Shoulder Super Set

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Lying in the floor
- Bring right hand and left foot up to meet in the middle

Cross Body Crunch

Core Superset

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

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