Name: Playbook - Madi Ditler - W1/D2 Upper Body A
Uploaded: 2023-10-06T02:55:14.590Z
Duration: 45 min
Description: W1/D2 Upper Body A

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

Dumbbell Shoulder Press

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Machine Chest Fly

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raises

- Grasp the EZ Bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

EZ Bar Cable Curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

W1/D2 Upper Body A

W1/D1 Lower Body A + Abs

W1/D2 Upper Body A

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