Name: Playbook - Leticia Martinez - W1/D4 UPPER BODY
Uploaded: 2024-04-28T15:36:18.957Z
Duration: 55 min
Description: W1/D4 UPPER BODY

An upper body workout with a shoulder, chest and tricep focus!

With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders. 3. Push the dumbbells up and fully extend your arms. 4. Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.

Dumbbell shoulder press

Grabbing a pair of dumbbells bring dumbbells out to the side from here you will bring dumbbells to the front of you and then back to your side and restart again. 10 reps! I recommend to pick a challenging weight but a weight that will allow you to complete the full reps.

3 way shoulder raise

You will complete these 2 exercises before resting.

Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. Gently touch the dumbbells to your chest. On an exhale, press your arms upwards, keeping your elbows slightly bent.

Dumbbell chest press

An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box or other piece of equipment. You may find incline pushups to be a step up from your normal routine.

Incline Push Up

Superset 1

Lift arms up above the head so they're extended but not locked out. There should be a slight bend at your elbow, and your palms and dumbbells should be facing each other. Inhale and slowly lower dumbbells in an arc motion until they're in line with the chest. Your arms will be extended to the sides but not locked out.

DB chest flies

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
Lower the arms back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Chest supported front raise

W1/D4 UPPER BODY

#1 START HERE

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