Name: Playbook - Richelle Jesse - Upper Body (Bi’s, Tri’s, + Shoulders)
Uploaded: 2024-02-12T10:49:44.771Z
Duration: 50 min
Description: Upper Body (Bi’s, Tri’s, + Shoulders)

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell across body curls

- 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 under control

Hammer Curl

Half curl

Bicep

- With a band in one hand and elbow at 90 degrees and lean over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

Banded triceps kickback (single arm)

- 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

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Tricep

Try and keep the same weight till the end!

Kneeling Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Upper Body (Bi’s, Tri’s, + Shoulders)

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