Name: Playbook - Sierra Flint - W3/D1 Upper
Uploaded: 2023-04-02T14:29:11.157Z
Duration: 35 min
Description: W3/D1 Upper

Chest press 12x3
Burpee 8x3

Reverse Fly 12x3
Plank w/ side step 15x3

Shoulder press 12x3
Up&Outs 10x3
Tricep push-ups 12x3
Bicep 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

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Superset 1

- Lean forward with a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Come to high plank position 
- Keeping hips square, step out and tap

Plank with side step

Superset 2

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Stand tall, core engaged
- Complete a delt front raise
- Immediately complete lateral raise (elbows always slightly bent)
- That completes one rep

Up & Outs

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

W3/D1 Upper

More workouts from Sierra Flint