Name: Playbook - Richard Brindley - Upper Body Focus Challenge
Uploaded: 2023-01-04T17:31:59.383Z
Duration: 20 min
Description: Upper Body Focus Challenge

WORKOUT DETAILS*
- Burpee Over Dumbbells
- Double Arm Rows
- Single Arm Shoulder Press
- Alternating Upright Rows
- Overhead Tricep Extensions

WORKOUT DETAILS:
- Dumbbell Bent Over Rows
- Dumbbell Front Raises
- Dumbbell Lateral Raises
- Dumbbell Rear Delt Flys
- Dumbbell Skullcrushers

3 rounds 
No rest in between exercises
60 second rest after each round 

*Customise weight/resistance to your preference.

WORKOUT DETAILS*
- Burpee Over Dumbbells
- Double Arm Rows
- Single Arm Shoulder Press
- Alternating Upright Rows
- Overhead Tricep Extensions

1. Perform a burpee.
2. Hop over the dumbbell.
3. Rotate your body 180 degrees and repeat.

Burpee Over Dumbbell

1. Start with back flat and dumbbells.
2. Engage lats, pull dumbbells bending at the elbow.
3. Stop when triceps are parallel to your back. 
4. Lower slowly with control.
5. Work both sides.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Double Arm Rows

1. Press up and reach full extension and come down with a controlled motion. 
2. Keep core engaged.
3. Repeat on the other arm.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Single Arm Shoulder Press

1. Hold both dumbbells in front of your body with palms facing you.
2. Raise your elbows up and to the sides, pulling the dumbbells towards your chin.
3. Keeping them close to the body.
4. Pause at the top, elbows no higher than the shoulders.
5. Return back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Alternating Upright Row

1. Keep your elbows close to your temples.
2. Bend at the elbows to lower dumbbell down behind your head.
3. Extend your arms engaging your triceps to bring the dumbbell back up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Upper Body Focus Challenge

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