Name: Playbook - Ren Lifestyle - Upper body
Uploaded: 2022-09-18T13:58:10.734Z
Duration: 45 min
Description: Upper body

This is a challenging upper body workout that will target your pecs, back, shoulders, biceps, and triceps.

This circuit will work your abs and obliques.

Start in a plank position. Using your core, open your chest and reach for the ceiling. Come back down to plank and open up on the other side.

T openers

Get your balance sitting on a Swiss ball. Arch back all the way until your head touches the ball. Without moving your hips, crunch all the way up until your spine is fully rounded. Slowly lower back to full extension.

Swiss ball sit ups

Core circuit

*Do 50% of the weight you normally do on this exercise! This should be very easy*

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Palms facing down. Pull back with your elbows keeping the bar close to your legs. Squeeze your lats

Barbell bent over row

Use dumbbells and hold them at your shoulders with your elbows facing completely forward. Don’t let them flare out. Push the dumbbells straight up then slowly bring them back down to your shoulders.

Neutral grip overhead press

Do these exercises back to back for 3 rounds

Rest your elbow on something solid & get full extension for each bicep curl

Preacher curls

Keep elbows stuck at your sides. Get full extension for each rep.

Alternating hammer curls

Bicep superset

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Use a bench to press the palms of your heels in. Lower your butt towards the ground then shoot back up fast. To make it easier put your feet right under you. To make it harder extend your legs fully.

Upper body

More workouts from Ren Lifestyle