Name: Playbook - Sean Garner - W4 D3 Upper Body
Uploaded: 2022-11-15T19:51:51.361Z
Duration: 30 min
Description: W4 D3 Upper Body

This is the 2nd time working your upset body this week so you may feel a little sore but that’s ok.

Push yourself and keep moving forward 👊

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!

Get into a lunge stance. Clean the dumbbell up by bringing it to shoulder height. This is your starting position. 

Extend your arm and lift the weight overhead, until your bicep is touching your ear. Slowly lower back to starting position.

Repeat for the designated number of reps.

1/2 Kneeling Over Head Press

With your arms locked out and weights help over your shoulders reach up towards the ceiling.

You should keep your lower back on the ground and focus on bringing your ribs down towards your hips.

Dumbbell Reach Up

Upper 1

Choose a flat bench and place a dumbbell on each side of it.
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. This will be your starting position.

Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Lower the resistance straight down to the starting position.

Repeat for the designated number of reps. Switch arms. REPEAT.

Single Arm Dumbbell Row

Lie down on bench with a dumbbell in each had. Place the dumbbells together side by side on top of your chest. This is the starting position. 

Lift them up over your chest, keeping them together. Lower them down together to the starting position. 

Repeat for the designated number of reps.

DB Squeeze Floor Press

Upper 2

Assume an athletic stance facing a clear walking path. 

Hold a weight down by your side with one arm, 
 and the other at the level of your shoulders.

Walk while bracing your core.

Offset Carry

Stand holding a pair of dumbbells at your sides with a palms-up (supinated) grip and your thumbs wrapped around the handles for safety. 

Keep your eyes forward, chest up and knees slightly bent.

Keeping your elbows pinned to your sides, simultaneously curl both dumbbells toward your shoulders.

Once you reach the top, pause and squeeze your biceps hard, then rotate the weights until your palms are in the forward (pronated) position.

Keeping your hands in this position, slowly lower the dumbbells toward your thighs, stopping short of lockout.

Pause, then turn your palms back to the supinated starting position and begin your next rep.

Zottman Curl

Upper 3

Lie on a flat bench with a dumbbell in each hand. Extend your arms in front of you and keep your palms facing in. This is the starting position. 

Keeping your upper arms stationary, inhale and lower the dumbbells until they are near your ears. Then. use your triceps to lift the weights up back to starting position.

Repeat for the designated number of reps.

DB Skull Crusher

Lie on a flat bench with a dumbbell in each hand. Extend your arms in front of you and keep your palms facing in. This is the starting position. 

Keeping your upper arms stationary, inhale and lower the dumbbells SLOWLY until they are near your ears. Then, allow your elbows to drop to your side and press the weight up to the starting position.

Repeat for the designated number of reps.

Eccentric DB Skull Crusher

Lie down on the floor with the dumbbell over yours shoulder, with your arm locked. This is the starting position. 

Lift your hips keeping your glutes squeezed.

Bring the weights down towards the floor, maintaining your forearm vertical. 

Reach the floor with your elbow, and return to the initial position. (Don't let your shoulders move towards your ears).

Hip Lift Floor Press

Place your hands shoulder-width apart so your shoulders, elbows, and hands are stacked.

Squeeze your glutes and core as tight as possible. 
Rotate both of your hands out and away from your chest and shifting your shoulders down from your ears. You should feel your shoulder blades pin down and back.

Inhale deeply and slowly lower your body in one straight line toward the floor. 

Keep your elbows in as you lower down.

Have your chest touch then exhale as you press away.

Push Ups

Upper 4

W4 D3 Upper Body

Dustin Flanary

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

W4 D3 Upper Body

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