Name: Playbook - Shannon Helm - W2/D3 - Upper & core
Uploaded: 2023-01-05T05:33:29.350Z
Duration: 45 min
Description: W2/D3 - Upper & core

Tri-set 1
- Single arm DB row 4 x 8
- Bent over DB fly - neutral grip 4 x 12
- Supermans 4 x 10

Tri-set 2
- DB overhead press 4 x 10
- Single arm DB bench press 4 x 10
- Alt. push up with reach 4 x 10

Tri-set 3
- DB in/out up/overs 3 x 12
- Single side bicycle pulse crunch 3 x 12 ea
- Feet up DB crunch

- Start with a flat back
- Pull DB up until arm is parallel
- Lower and repeat

Single arm bent over row

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

Single arm bent over flys

- Lying prone lift your arms and legs at the same time
- Lower down and repeat

Supermans

Tri-set 1

- Start with DB at shoulder level
- Press up overhead
- Lower down and repeat

DB overhead press

- Hold DB directly overhead
- Lower to your chest
- Press up and repeat

Single arm bench press

- Lower your chest to the ground
- Press up and reach arm in front of you

Push up with reach

Tri-set 2

In/out up/over DB crunch

Triple pulse bicycle crunch

- 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

W2/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.

W2/D3 - Upper & core

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