Name: Playbook - Sean Garner - W3 D1 Upper Body / HIIT
Uploaded: 2022-11-15T19:51:51.297Z
Duration: 30 min
Description: W3 D1 Upper Body / HIIT

Kick off the week sting with this upper body and HIIT training session💪

I am looking forward to seeing how you transform your body over the next 4 weeks and beyond!

These workouts are designed to be done in less than 30min so stay moving.

If you have any questions please feel free to reach out to me so that I know how I can best serve you🙏

Also, be sure to tag me @SeanGarner on Instagram so that I can keep up with your progress👊👍

Go crush it and become the best version of YOU!

Have an AWESOME day and talk soon!

Start by lying flat on a bench, with a dumbbell in each hand. Bring the dumbbells up to your shoulders, just to the sides of your chest, with your palms facing out. This is your starting position.

Exhale, and use your chest to push the dumbbells up until your arms are locked, returning to the starting position.

Repeat for the designated number of reps.

Dumbbell Bench Press

Maintaining your back straight, but hinging from your hips, raise your arms on the side of your body, with your elbows slightly bent, and your thumb pointing down. Repeat.Bend at the waist while keeping the back straight  The palms of your hands should be facing each other. This is the starting position.

Keeping you elbows slightly bent, exhale and lift the dumbbells straight to the side until both arms are parallel to the floor. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

Repeat for the designated number of reps.

Bent Over DB Reverse Fly

Upper Body 1

Stand up straight with a dumbbell in each hand. Keep your elbows close to your torso and have your palms facing forward. This is your starting position.

While keeping the upper arms stationary, exhale and lift the weights while contracting your biceps. Keep lifting until the dumbbells reach your shoulders. Hold at this position for a second and squeeze your biceps.

Press the weights overhead then lower to the starting position.

DB Curl & Press

Arm 1

Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Pause for a second at the top. Lower the dumbbells back down slowly to return to the starting position.

Repeat for the designated numbers of repetitions.

DB Lateral Raise

Stand with your torso stationary with two dumbbells in front of your thighs at arms length and your palms facing in. This is your starting position. 

While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
Now lower the dumbbells back down slowly to the starting position.

Repeat for the designated amount of reps

DB Front Raise

Shoulder 1

8 min AMRAP (As Many Rounds As Possible)
3 pull ups
6 plyo pushups
12 squats

Grab the pull up bar with your palms facing forward. With both arms extended, create a curve in your lower back and stick your chest out. This is your starting position. 

Draw your shoulders and upper arms down and back while lifting your torso up until the bar touches your upper chest. Inhale and lower your body back to starting position. 

Repeat for the designated number of reps.

Pull-Ups

Begin in push-up position with hands on the floor, placed slightly wider than shoulder width apart and your feet together. Keeping your back flat, slowly lower your body toward the ground. In one explosive movement, push-up and away from the floor as quickly as possible, bringing your hands off the floor.

Repeat for the number of reps suggested.

Plyo Push-Ups

Stand with your feet shoulder width apart. This is your starting position. 

Push up hips back into a squat position. Drive through your heels to return to your starting position.

 Repeat for the designated number of reps.

Bodyweight Squats

HIIT Finisher

W3 D1 Upper Body / HIIT

Dustin Flanary

It took me a while to figure out what weights to use, but it kicked my butt. Thanks!

W3 D1 Upper Body / HIIT

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