Name: Playbook - Mildred Sam Otuh - W1 D1 Upper Body
Uploaded: 2022-05-01T14:57:19.860Z
Duration: 45 min
Description: W1 D1 Upper Body

Rose

Thomas 

Complete Upper Body warmup routine, then…

Complete 4 sets of the following supersets

Rest for 60-90 seconds between sets

Superset #1
Floor DB chest press x 14
Floor back extensions x 20

Superset #2
Bench dip x 12
Lateral DB raise x 10

Superset #3
Overhead DB Press x12
Let me in’s x12

Superset #4
DB Skull crusher x 10
Standing alternating bicep curl x 10


Cool down:
2-5 mins foam roll and mobility

Floor DB chest press x 15
Floor back extensions x 20

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Lie face down with your arms behind your head.
-Engage the glutes abs core to support your lower back. 
-Lift your shoulders, head, and chest up and away from the floor and squeeze at the top

Floor lying back extensions

W1-2 D1 Superset1

Superset#2
Bench Dips 4x 12
Lateral raise 4 x 10

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

W1-2 D1 Superset2

Overhead Db Press 4 x 12
Let me in’s 4 x 12

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

-Grab a door or pole with both hands and put your feet on either side.
-Bend the knees so your thighs are parallel to the ground
-Extend your elbows and pull yourself up keeping your knees at a 90 degree angle.
-Squeeze the back together

Alternative if you have access to a gym would be inverted rows

Let me ins

W1-2 D1 Superset3

DB skull crushers 4 x 10
Alternating bicep curls (standing) 4 x 10

- 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 (floor)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders one arm at a time
- Slowly lower down until arms are extended

Alternating Dumbbell bicep curls

W1-2 D1 Superset 4

W1 D1 Upper Body

Dripping sweat. Superset dumbbell glute bridge after the glute bridge marches 😅

W1 D1 Upper Body

Community

More workouts from Mildred Sam Otuh