Name: Playbook - Leticia Martinez - W5/D4 UPPER BODY
Uploaded: 2024-04-28T15:36:19.033Z
Duration: 50 min
Description: W5/D4 UPPER BODY

This sessions is all about the shoulders with some chest and triceps!

The dumbbell shoulder press builds muscle in the shoulders, triceps, biceps and upper back. This will help to improve your general and upper body physique. Each compound exercise uses many joints and multiple muscles at once to execute it, which makes it more effective at producing results than an isolation exercise.

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

You have 3 sets! each set you will increase the weight and perform the desired reps. After each set rest anywhere from 1:30-2 min!

Dumbbell shoulder press

Dumbbell over head press

You will complete these 2 exercises before resting!

Lie on a bench set to a 45-degree incline, holding a pair of dumbbells at arm's length above your chest, palms forward. Keeping your core braced and your elbows close to your body (i.e., not flared), lower the dumbbells to the sides of your chest. Pause, and then push the weights back up to the starting position.

Dumbbell incline press

Begin by standing with your feet shoulder-width apart, back straight and your abs drawn in. 2.) Hold cable handles or rope in both hands, with your palms facing each other. 3.) Extend your elbows, raising the handles overhead, and slowly lower back down feeling a stretch in your tricep muscles.

Cable tricep extension

Superset 1

The dumbbell front raise to lateral raise is a dumbbell complex that combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you perform it, it targets both the anterior and medial deltoids, making it a great time-efficient shoulder burnout or accessory movement on an upper-body day.

Dumbbell Front to Lateral Raise

Pushups are an exercise in which a person, keeping a prone position, with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.

Can modify on knees or on bench!

Push up

Superset 2

You will complete these 3 exercises before resting 1 min! adding in some core in this last and final block.

The face pull is an isolation exercise that activates muscles in your lower back and upper back—specifically the rear deltoids on the back of your shoulders. Practice face pulls by standing in front of a cable pulley machine. Grab the rope attachment with an overhand grip

Cable face pulls

Slowly bend your elbows and lower the weight behind your head as far as you can. Remember to keep your trunk upright and your core engaged. The weight should follow the path of your spine. Then, at the lowest point, straighten your elbows and extend the weight back overhead.

Overhead Tricep Extension

The dead bug is a bodyweight exercise that targets your abdominal muscles. Perform dead bugs by lying face-up on an exercise mat. While engaging your core and keeping your low back in contact with the mat, lift your arms up and extend them straight above your shoulders.

W5/D4 UPPER BODY

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