Name: Playbook - Nikki McGrath - W7/D3 Upper Body Sculpt
Uploaded: 2023-03-23T17:42:41.293Z
Duration: 35 min
Description: W7/D3 Upper Body Sculpt

Start off with doing my upper body warm up- you can find it in my WARM UPS Collection.

For today’s workout, you have 3 circuits: each circuit has 4 exercises, and you’ll do 4 rounds before moving on to the next.

After you complete the first circuit, do 30 commandos before moving to the next circuit. 

You got this team! You’re strong!

You have 4 exercises: roll through them with minimal rest in-between. 
Repeat 4x.

Single Arm Back Rows

- 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 a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Plank Skiers

Circuit #1

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- 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

3 way Curl

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

Circuit #2

Complete the reps on one side, then switch and complete them on the other side.

Kneeing Single Arm Shoulder Press

Front Raise to Lat Raise

Plank Hop Overs

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

W7/D3 Upper Body Sculpt

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