Name: Playbook - Nikki McGrath - W2/D3 Upper Body Sculpt
Uploaded: 2024-04-18T17:37:36.267Z
Duration: 45 min
Description: W2/D3 Upper Body Sculpt

Upper Body Sculpt here we go!

Start off with my Upper Body Warm Up- you can find this in my WARM UP Collections.

Repeat these three exercises 3x through. You got this!

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Push up

For this exercise, start with grabbing a set of dumbbells. 

Ensure your back is straight and your core is engaged. 
From here, lower your arms down by your hips, palms facing out. 

Curl the weights up to your shoulders, then switch direction to have your arms bent, parallel to the floor and palms facing out. From here, press up into your overhead press, ensuring your back is straight and your core is engaged. 

Press evenly through both arms. Lower down and repeat.

Curl to Press

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

Elbow Plank Hold

Triset

Repeat these 2 exercises back to back with minimal rest. You got this!

For this exercise, start laying down a bench, ensuring your feet can touch the floor.

With a weight in each hand, engage your core and press your heels into the mat. Ensure your shoulders are pulled “down and back” and aren’t raised by your elbows.

Simultaneously press the weights into the air above your chest, pressing until you reach full arm extension. Lower back down, and repeat.

Dumbbell Chest Press

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

Superset

Repeat these three exercises three times through.

For this exercise, start with grabbing a pair of dumbbells. Make sure your core is engaged and your back is straight. 

Rotate your arms out to the side at an angle. Curl the weights up to the outside of your biceps. 

Lower with control, and repeat.

Wide Curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

Repeat these three exercises back to back with minimal rest for 3 rounds.

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

W2/D3 Upper Body Sculpt

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