Name: Playbook - Sarah Brock - Back and arms 3/01
Uploaded: 2023-03-28T02:16:36.292Z
Duration: 60 min
Description: Back and arms 3/01

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

-With dumbbells in hand, hinge forward from the waist while maintaining a neutral spine. 
-Torso should be slightly above a 90 degree angle towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion aiming to raise dumbbells above ears.

Bent over dumbbell Y raises

Superset

DB Row- split stance

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Lower yourself back down.
Repeat.

Chin-up

- Lay on your back with a dumbbell in each hand 
- smashing the dumbbells together, lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

- Lying on the bench, holding dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Tri-set

Dumbbell deadlift to row

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Back and arms 3/01

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