Name: Playbook - Shalena Guntle - W2/D1 Upper bodyyy 🔥
Uploaded: 2022-11-12T22:44:18.064Z
Duration: 45 min
Description: W2/D1 Upper bodyyy 🔥

Such a good workout to ease back into arm day!

Kathryn

- Begin with handles in your hand 
- Curl handles towards your shoulders 
- Slowly lower down until arms are extended

Machine bicep curls

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad
- Target your muscles

Dumbbell fly

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Tip forward at the hips and hold 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)

W2/D1 Upper bodyyy 🔥

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