Name: Playbook - Pauline Perina - UPPER BODY - ARM WORKOUT
Uploaded: 2023-10-13T15:02:21.383Z
Duration: 45 min
Description: UPPER BODY - ARM WORKOUT

- Warm up with some light cardio (walking or running on a treadmill for 10 mins).
- Do each exercise 15 times, to complete one round 
- Choose a weight that’s heavy enough so you ‘feel the burn’ by the 15th rep.  5 pounds is a good place to start but if it’s too easy add more weight
- Perform the exercises as a circuit workout, jump from exercise to exercise without taking a break…  
- Do 3 full sets of all 8 exercises to complete the workout.
- Take 1 min break between each round

- Stand up straight holding dumbbells up and out to the side at shoulder height.  
- Bend your arms at a 90-degree angle so your knuckles are facing the sky.  
- This is your start position.  
- Exhale and squeeze your arms together in front of you. 
- Inhale and reverse the movement, returning to the start position, to complete one rep.

Open / Close

- Stand with a dumbbell in each hand. 
- Keep your elbows and wrists close to your sides. 
- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

Hammer Curl

- 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 with your dumbbells in front of you with your palms facing your body.
- Exhale and pull the weight upward to shoulder height. 
- Keep the weight close to your body as you lift your elbows up and out to the side. 
- Then slowly lower the weight back down to the start position to complete one rep.

Upright row

- Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. 
- Exhale and curl your dumbbells up until your wrists are facing your shoulders. 
- Inhale and slowly lower the weight back down to the start position to complete one rep.

Dumbbell bicep curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement
- You can use two Dumbbells or plates (light!!!!)

Lateral raises

- Extend one arm directly above your head, while holding a dumbbell. 
- Your arm should be close to your head.
- Inhale and slowly lower the weight back and down behind your head, as far as you can. 
- Your forearm should be the only thing moving. Exhale as you push your arm back up to the start position to complete one rep. 
- Complete the same number of reps with both arms to complete your set.
- 10 reps each side!!

UPPER BODY - ARM WORKOUT

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