Name: Playbook - Shannon Helm - W4/D1 - Upper & core
Uploaded: 2023-01-05T05:33:29.376Z
Duration: 45 min
Description: W4/D1 - Upper & core

Tri-set 1
- Incline DB press 4 x 12
- Incline DB flys 4 x 10
- Dynamic plank push ups 4 x 6 ea

Tri-set 2
- Single arm DB rows 4 x 10
- Bent over flys with supinated grip 4 x 12
- 3/3/3 Bicep curls 4 x 5

Core
- Butterfly sit ups 3 x 15
- Penguin crunch 3 x 40 total
- Star crunch 3 x 20

- Press DB directly overhead
- Lower down to your chest

Incline DB press

- Hold DB overhead
- Lower DB to your sides
- Keep a slight bend in your elbow
- Squeeze chest and return to start

Incline DB fly

- Start in a push up position
- Lower onto your elbows
- Move back to your hands and lower your chest to the ground
- Press back up and repeat

Dynamic plank push up

Tri-set 1

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

Single arm bent over row

- Start by bending at the hips and flat back
- Palms facing out lift up so your arms are parallel to the ground

Bent over fly with supinated grip

- Engage your biceps 
- Keep your core engaged

3-3-3 Bicep curls

Tri-set 2

- Start with your feet together 
- Lift your back off the floor and sit up
- Lie back down and repeat

Butterfly sit ups

- Keep your shoulders off the ground
- Reach your hand to your heel
- Engage your core

Penguin crunch

- Reach your opposite hand to your opposite foot
- Engage core

Star crunch

Core

W4/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.

W4/D1 - Upper & core

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