Name: Playbook - Shannon Helm - W1/D3 - Upper & core
Uploaded: 2023-01-05T05:33:29.332Z
Duration: 45 min
Description: W1/D3 - Upper & core

Michele Beaman

Tri-set 1
- Bent over DB row 4 x 12
- DB renegade rows 4 x 12
- Single arm bent over fly 4 x 10 ea

Tri-set 2
- Arnold press 4 x 10
- DB incline press 4 x 10
- Lateral DB raise 4 x 12

Tri-set 3
- Weighted v-ups 3 x 20
- DB russian twists 3 x 20
- Feet up DB crunch 3 x 20

- Bend at the hips and keep a flat back
- Lift DB up towards your ribs
- Slowly lower down and repeat

Bent over DB row

- Start with hands on DB and feet behind you
- Lower your chest to the ground and return to start
- Pull DB up towards your ribs
- Minimal hip rotation

Renegade row

- Hinge at the hip with a flat back
- Lift the DB up away from your body

Single arm bent over flys

Tri-set 1

- Start with DB in front of your face palms facing you
- Rotate your hands so palms face out as you press up overhead

Arnold press

- Press DB directly overhead
- Lower down to your chest

Incline DB press

- Start with the DB at your sides
- Lift the DB up to about shoulder height
- Keep a slight bend in the elbow

Lateral DB raise

Tri-set 2

- Start with legs and arms extended
- Hold DB overhead 
- Lift up to meet in the center reaching the DB towards your feet

DB V-ups

- Start in a seated position with feet off the ground
- Hold the DB in front of your chest
- Rotate from side to side
- Engage your core

DB russian twists

- Start with your feet up and arms extended
- Lift your shoulders off the ground
- Reach the DB to your feet

Feet up DB crunch

Tri-set 3

W1/D3 - Upper & core

Elizabeth Castro

For just getting back into working out this was what I needed. Thank you. Can’t wait for my next workout.

W1/D3 - Upper & core

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