Name: Playbook - Ruba Ali - W4/D6 Upper body
Uploaded: 2021-03-31T14:02:26.958Z
Duration: 40 min
Description: W4/D6 Upper body

The most useful excercises that I’ve ever tried 💯💯💯

Sara

Diandra

Tharsinhi

Fidelma Maunsell

Ikram Saleh

May be add more gym machine workouts for upper and lower body

Bushra Mushtaq

Brittney

Farida

I love your App! I’m not done & continuing after Ramadan 🤍

Tasneem

Shoulder Press	10 reps
Skull Crusher	20 reps
	
Front-to-Side Raise	10 reps
Bent-Over Row(Neutral Grip)	10 Reps
	
Chest Press	30 secs
Push-Up(Kneeling)	30 secs
	
Half Burpee	30 secs
Scissors	30 secs

- Start by planting your feet about hip-width apart. Hold a pair of dumbbells at shoulder height with an overhand grip (palms facing away from your body). This is your starting position. 

- Inhale. Exhale and focus on using your shoulders to press the dumbbells above your head, ensuring your arms are in line with your ears.

- Inhale. Slowly bend your elbows to lower the dumbbells just above your chest. Repeat for the specified number of repetitions

Shoulder Press

- Begin by holding a pair of dumbbells in a neutral position(palms facing inwards). Lie down on the floor and extend your arms so that the dumbbells are directly in line with your shoulders. This is your starting position. 

- Inhale. Keeping your shoulders and arms as still as possible, bend your elbows to lower the dumbbells to the floor. Exhale and extend your elbows(using your triceps) to press the dumbbells above your head to return to starting position. Repeat for the specified number of repetitions.

Skull Crusher

Superset 1

- Start by planting your feet about shoulder width apart. Hold a pair of dumbbells with an overhand grip(palms facing your body) in front of your legs. This is your starting position. 

- Inhale. With a slight bend in your elbows, raise the dumbbells forward and up to chin height. Exhale. Bring the dumbbells backwards until they are in line with your shoulders. 

- Slowly lower the dumbbells to return to the starting position.

Front To Side Raise

- Holding a dumbbell in each hand with a neutral grip(palms facing inwards), position your feet shoulder-width apart with a slight bend in your knees. Hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position. 

- Inhale. Exhale. Retract your shoulders and bend your elbows to pull the dumbbells in towards your body, ensuring that your elbows remain in contact with the sides of your body.

- Inhale and extend your elbows to lower the dumbbells to starting position.

Bent Over Row Neutral Grip

Superset 2

- Lie flat on a bench, with your feet flat on the ground. Hold a dumbbell in each hand with an overhand grip(palms facing away from you), shoulder-width apart Extend your arms directly over your shoulders. This is your starting position. 

- Inhale.   Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles. 

- Exhale. Extend your elbows and drive the dumbbells back up to start, squeezing your shoulder blades the entire time.

Chest Press

-Start in a push up position with your knees and feet on the ground.
-Lower your upper body down to the ground.
-Press your body back up into the starting position.
-Repeat

Push up kneeling

Superset 3

-Start in a pushup position on the ground. Perform a pushup.
-As you reach the top of the push-up pop your feet towards your hands and stand up into the bottom of a squat.
-Jump into the air then land softly and return to the starting position.

Burpee

- Lie on your back with your arms extended by your sides.Raise both legs slightly above the floor, keeping your upper body and lower back on the floor. This is your starting position. 

- Inhale. Brace your core and cross your legs horizontally over each other, ensuring that neither of your legs touch the floor. Breathe throughout the movement and continue alternating between top and bottom leg crossovers for the specified number of repetitions.

Scissors

Superset 4

W4/D6 Upper body

I’m 6 month pregnant and this workout just made me feel like myself again!!! Thank you sooo much

W4/D6 Upper body

Community

More workouts from Ruba Ali