Name: Playbook - Sweat Rewards - Week 2 D7 - Biceps, Chest & Delts
Uploaded: 2024-01-02T14:44:05.402Z
Duration: 35 min
Description: Week 2 D7 - Biceps, Chest & Delts

Dianne

Ruth

Cara

- Start by standing with your feet together,
holding light dumbbells in each hand
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

DB jumping jacks

Plank walkouts

Mobility-banded single arm rotations

Mobility- shoulder rotations

warm up

DB Flyers (Underhand)

DB bent over rear delt row

Superset-Chelts ( chest and delts)

- Stand tall holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Raise the dumbbells forward and up to shoulder bought
- Lower the dumbbells back to starting position

DB lateral raise + front raise

- With one hand elevated on a kettlebell or dumbbell, and the opposite hand on the floor
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up
-raise the arm on the floor to the shoulder of the arm that’s elevated
- Complete desired reps then repeat on the opposite side

Kettlebell/dumbbell off-set push-ups to shoulder tap

- Complete push ups switching your hands from narrow to wide

Narrow to wide push up

Triset - Chest & Shoulders

Close Grip DB Curl (Seated)

- Place your feet on an elevated surface 
- Bend at the elbows to lower your chest toward the floor 
- Engage your chest as extend your arms, pressing yourself back up

Deficit push up

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

Superset Biceps

Cardio of your choice

Week 2 D7 - Biceps, Chest & Delts

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Week 2 D7 - Biceps, Chest & Delts

Community

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