Name: Playbook - Shannon Helm - W5/D1 - Upper & core
Uploaded: 2023-01-05T05:33:29.392Z
Duration: 45 min
Description: W5/D1 - Upper & core

Tri-set 1
- 1 1/2 Rep DB press 4 x 8
- Neutral grip chest press 4 x 10
- Tricep dips 4 x 12

Tri-set 2
- DB bent over rows 4 x 12
- Alt. renegade rows to side plank 4 x 12
- Iso hold bicep curls 4 x 10 ea

Core
- Suitcase crunch 3 x 20
- Rotating side planks 3 x 10 ea
- Single side DB v-up crunch 3 x 10 ea

- Don’t let elbows flare out
- Press dumbbells up engaging your chest 
- Lower with a slow controlled motion

1 1/2 Rep flat 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

- Lower down until elbows are 90 degrees
- Fully extend up engaging triceps

Tricep dips

Tri-set 1

- Bend at the hips with your back flat
- Hold DB with palms facing you
- Pull up towards your ribs 
- Squeeze at the top of the move

DB bent over rows

- Lower chest to the ground
- Press up
- Rotate hips to extend arm straight up
- Engage core

Renegade row to side plank

- Hold one arm stationary
- Lower one DB and curl to your shoulder
- Repeat on the opposite arm

Iso hold bicep curls

Tri-set 2

- Hold your hands at your sides
- Keep your shoulders off the ground
- Bring your knees up to your chest

Suitcase  crunch

- Start on one forearm 
- Rotate your hips to extend your opposite arm straight up
- Thread your arm under your body reaching towards the other side
- Engage your core and repeat

Rotating side planks

- Reach DB up to meet the opposite foot
- Engage core

Single side DB v-up

Core

W5/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.

W5/D1 - Upper & core

More workouts from Shannon Helm