Name: Playbook - Libby Petrucci - Epic Upper Body
Uploaded: 2024-01-20T14:02:02.647Z
Duration: 30 min
Description: Epic Upper Body

This workout will leave your arms on fire! Get a nice warm up / stretch in, and for this workout have your dumbbells ready! I actually started heavier and lightened the weight as time passed. These are for longer amounts of time so stay controlled, and focused!

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
- alternate sides on the next set

Dumbbell single arm row

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

Dumbbell lateral raises

- Begin by lying supine on a flat surface (or glute bride) with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth
- use a heavier weight then flies
(10 reps each arm) - 20 total

Dumbbell alt. ISO chest press

- Start with your hands, elbows and shoulders in-line
- Bend at the elbows to come down - allowing your elbows to go out toward the back corners of room 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
MODIFICATION: incline push-ups!

Push Up

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Begin with a dumbbell in each hand
- hinge forward 
- pull both dumbbells up towards your hips engaging your biceps and lats
- One dumbbell will hold at the top of the row engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps
- reps are for each arm!

Dumbbell ISO rows

- Hold the dumbbell or dumbbells  in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- control the way down
- Keep a slight bend at the elbow
Start light with these! Keep shoulders pressed down.

Dumbbell front raises

Epic Upper Body

Caitlin

Lower Body 1 🔥

LOVED this quick workout to start my day!!!!!

Full Body 1 🌕

What a great workout! I do have to use different weights for a few parts of the workout. I make adjustments that work for me.

Elise

Loved the option for this shorter 25 minute workout that still left my arms ON FIRE!!🔥

Carly

25 min plus some filming time 😅 use a challenging weight and wow- perfect quick upper body push!

Epic Upper Body

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