Name: Playbook - Shannon Helm - W6/D1 - Upper & core
Uploaded: 2023-01-05T05:33:29.409Z
Duration: 45 min
Description: W6/D1 - Upper & core

Tri-set 1
- 1 1/2 Rep incline DB press 4 x 10
- Flat bench DB flys 4 x 12
- Arnold press 4 x 10

Tri-set 2
- Chest supported DB rows 4 x 12
- Chest supported DB reverse flys 4 x 12
- Circular DB bicep curls 4 x 12

Core
- Windshield wiper climbers 3 x 20
- Alt. bird dogs 3 x 16
- Star crunch 3 x 20

- Start on an incline bench
- Weights directly overhead
- Lower down to your chest
- Press back up and repeat

1 1/2 Rep 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 with DB in front of your face palms facing you
- Rotate your hands so palms face out as you press up overhead

Arnold press

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 in both hands
- With arms extended move in a circular motion
- Focus on form

Circular DB raises

Tri-set 2

Windshield wiper climbers

- Reach your am and opposite leg at the same time
- Return to start and repeat with the opposite side
- Keep a flat back and engage your core

Bird dogs

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

Star crunch

Core

W6/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.

W6/D1 - Upper & core

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