Name: Playbook - Sam Gwaz - W1/D4: upper body
Uploaded: 2024-05-10T11:03:14.427Z
Duration: 30 min
Description: W1/D4: upper body

1. warm up: 5x
- 30 second walk
-30 second jog

2. specific warm up: 5
- 10 band pull apart
- 5 push ups
- 5 squat to press

3. dumbbell incline bench 4x8

4. lat pull down 4x8

5. finisher: 4x
- 10 rear delt flies
- 10 lateral raise
- 10 tricep kick backs

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

band pull aparts

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

specific warm up

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- hinge forward with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Reverse Incline dumbbell rear delt fly

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

Dumbbell lateral raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

finisher

W1/D4: upper body

I love that I can add my reps and weight right in the workout!

Hallie

Back from a broken foot in December and these 30 minute workouts are just perfect to get me back in groove!

Lacey

Jenn

W1/D1: lower body

Ying 

Shianna

W1/D2: upper body

Love the run/jog warm up. As someone who hates running, this was a smart way to get the blood pumping and not hate running.

W1/D4: upper body

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