Great workout! I can’t wait to follow this plan!

Rebecca

-Upper Body workout
-Supersets
-All you need is dumbbells
-Focus in form & execution- your weights will keep progressing over the programme

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

A1:Chest bench press

- Start in a pushup position with your hands forming a triangle 
- Bent at the elbows to come down
- Keep your back straight and core engaged
- Push through your hands extending your arms to come up

A2:Diamond Push up

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

B1:Shoulder press

- Keep your chest up and core tight
- Curl the dumbbell up
- Squeeze your biceps at the top and come down in a controlled motion

B2:Bicep curl

- Place your hands on the edge of an elevated surface
- Bent at the elbows to come down
- Don't let your elbows flare out
- Come down until your arm reaches 90 degrees
- Push engaging your triceps to come up

B3:Tricep Dips

C1: Single Arm Dumbbell Swing

- Hold the dumbbell with your palm facing you
- Come down until you reach 90
- Drive-up pulling the dumbbell until it reaches shoulder height
- Keep the DB close to your body

C2: Single arm high-pull

- Place you hand on an elevated surface
- Pull the dumbbell up, keeping your elbow close to your body
- Squeeze you lat as you pull
- Come down in a controlled motion

D1: Single arm row

- Start in a plank position with your hands directly underneath your shoulder
- Bring one forearm to the ground
- Repeat on the opposite side
- Keep your core tight throughout the movement

D2: Commando

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

D3: Jackknife

- Keep your core tight throughout the workout
- With your hands on your head rotate you upper body
- Bring your elbow towards your knee
- Extend the opposite leg

Upper Body W1 D1

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