Name: Playbook - Richelle Jesse - Upper Body 🤙🏻
Uploaded: 2024-04-08T02:03:39.570Z
Duration: 30 min
Description: Upper Body 🤙🏻

Lying OH extension

- 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

1 - Superset

Skull Crusher Pulse

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

Shoulder bombs

2 - Superset

Lateral raise partials

Bent Arm Lateral Raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- 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

3 - triset

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Upper Body 🤙🏻

Biceps + Triceps (30 mins)

Upper Body (Bi’s, Tri’s, + Shoulders)

Upper Body EMOM

Biceps x Triceps (Gym or home)

Drop-Set Bicep Work💪🏻

Biceps ☠️

Biceps + Triceps

Shoulders🙌🏻

Upper Body Circuit

Upper Body

Upper Body (HIGH REP)

Biceps + Triceps EMOM

All ARMS (Biceps/Triceps)

Upper Body 🤙🏻

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