Name: Playbook - Sierra Flint - W2/D1 Upper
Uploaded: 2023-04-02T14:29:11.135Z
Duration: 35 min
Description: W2/D1 Upper

Single arm row 12x3
Push-ups 10x3

Chest flies 12x3
Forearm plank + knee taps

Arnold press 12x3
Tricep extension 12x3
Mountain climbers
W curls 12x3

Before beginning I recommend choosing a warm up from the warm up section of my channel!

After completing the workout I would love to know how it went for you and any feedback you may have!

You got this!

- Sierra

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

Superset 1

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Forearm plank w/ knee tap

Superset 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W2/D1 Upper

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