Name: Playbook - Nikki McGrath - W4/D3 Upper Body Sculpt
Uploaded: 2023-03-23T17:42:41.257Z
Duration: 35 min
Description: W4/D3 Upper Body Sculpt

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

8-8-8’s! 
This circuit has 8 exercises that each have 8 reps. Aim for 8 rounds, or as many as you can get in in your selected time period! 


Set your “allotted time” timer and get to work 🎉🙌 you got this!

8-8-8’s! 
This circuit has 8 exercises that each have 8 reps. Aim for 8 rounds, or as many as you can get in in your selected time period! 

Note for the single arm chest press: you’ll do 8 reps each arm.
You got this 🔥

3 way Curl

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- 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

Curl to Press

- 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

Dumbbell Chest Press

Single Arm Chest Press

- 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

Burpee

Upper Body Circuit: 8-8-8

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