Name: Playbook - Nick Weihrauch - W2/D1 Upper Body
Uploaded: 2023-03-14T19:19:11.044Z
Duration: 45 min
Description: W2/D1 Upper Body

Another week down, you’re doing great!!! Week 2 here we come

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

Let’s work on shoulder health with these stability and mobility exercises

- Holding a single kettlebell overhead perform a slow controlled march

Kettlebell overhead single arm march

- Holding kettlebell in hands above your head
- Hold the overhead position for time

Kettlebell Holds

Kettlebell Madness

- 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

W2/D1 Upper Body

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Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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