Name: Playbook - Shannon Helm - W3/D1 - Upper & core
Uploaded: 2023-01-05T05:33:29.359Z
Duration: 45 min
Description: W3/D1 - Upper & core

Tri-set 1
- Incline DB press 4 x 10
- Flat bench neutral grip press 4 x 10
- DB skull crushers 4 x 10

Tri-set 2
- Chest supported DB rows 4 x 10
- Chest supported DB reverse flys 4 x 10
- DB cross body curl to hammer curls 4 x 8

Core
- Leg raises 3 x 20
- Triple pump bicycle crunch 3 x 12
- DB overhead situps 3 x 20

- Press DB directly overhead
- Lower down to your chest

Incline DB press

- Start lying flat with DB over your chest
- Keep DB close together and lower down to your chest
- Press back up and repeat

Close grip flat DB chest press

- Start by lying flat knees bent and DB directly overhead
- Bend your elbows and lower the DB over your head
- Return to start and repeat

DB skull crushers

Tri-set 1

- Start with chest flat on the bench
- Bring DB from starting position
- Pull up leading with your elbows
- Keep your arms close to your sides

Chest supported DB rows

- Keep your chest flat on the bench
- Bring DB together in front of you
- Lift up so your arms are parallel
 - Keep a slight bend in your elbows

Chest supported neutral grip reverse fly

- Start with DB at your sides
- Curl up and across your body
- Lower down and repeat with the opposite arm

Crossbody DB bicep curls

Tri-set 2

- Raise legs until 90 degrees
- Engage core
- Do not lower legs to the floor in between

Leg raises

Triple pulse bicycle crunch

- Hold DB overhead
- Keep knees bent 90 degrees
- Engage your core and sit up keeping the DB overhead

Overhead DB sit up

Core

W3/D1 - 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.

W3/D1 - Upper & core

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