Name: Playbook - The Fit Green Goddess - UPPER BODY
Uploaded: 2023-04-01T11:08:04.566Z
Duration: 45 min
Description: UPPER BODY

Today you will focus on your UPPER BODY. 
Each set is a TRI-SET (3 moves back to back)
After each round, you will see the rest is only 30 seconds. Chug some water and begin again! NO chatting texting or selfies! MOVE THAT ASS

Chest, Back, Biceps, Triceps, and some cardio. 
Have fun, focus on form, and don't forget to tag me on IG or leave me a comment!

You will need:

Dumbbells- Heavy, Moderate, 1 very heavy
Bench with incline
Lat pull machine with V
Heavy ball for slams
big medicine ball for wall slams
Jump Rope
Rope  + Cables
Treadmill (optional)

Each round you should aim to go heavier.

1. Incline dumbbell chest press 10 / 8 / 6 reps
2. Close grip lat pull 10 / 8 / 6 reps
3. Explosive pushup 10 reps

 ** Optional Ball slams- 25 lbs / 10 reps

- Start seated on an incline bench holding two dumbbells just outside the chest
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline chest press

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pulldown V-bar

- Start in a push up position
- Lower your chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push-ups

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam (OPTIONAL)

Round One

1. Chest press in bridge 10 / 8 / 6 reps
2. 2 handed dead stop row  10 / 8 / 6 reps
3. Chest explosive wall throw- 10 reps
** Rower- 200 Meters

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Hinge at the hips keeping a neutral spine
- Pull the dumbbell to the belly button.
- Engage your back as you pull up
- Lower the dumbbell with control

2-hand dumbbell bent-over row

explosive chest throw to wall

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Round Two

1. Military Press  10 / 8 / 6 reps
2. Hammer curls 10 /10 /10 reps
3. Dips 10 /10 /10 reps
** Jump Rope- 1 minute (Optional)

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- 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 Curl

- Bend your legs 
- Bend at the elbows to come straight down
- Keep your elbows close to your body
- Extend your arms engaging your triceps to come up

Dips - modified

- Jump rope with the rope passing under your feet once each jump

Jump rope (optional)

Round Three

1. Z-Press  10 / 8 / 6 reps
2. Bicep curls- 10 / 10 /10 reps
3. Rope Overhead tricep extension  10 / 8 / 6 reps

** Treadmill run- 2 minutes 1 minute jog / 1 minute run (optional)

- Seated on the floor, legs wide, back upright, 
- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Treadmill- 2 minutes

Round Four

UPPER BODY

Upper Body 2

Upper Body

Wednesday-Back + Core

Shoulders + arms

Chest + Back

Loved the workout - especially since I didn’t have to move from the equipment I was using. A guy at the gym was telling a woman how to do standing oblique crunches and he suggested holding the kettlebell slightly behind the back so it targets more of the core. Thoughts?

Mary

Thursday: Back + Triceps

The 4 sets of 15 min runs added on an extra hour to the workout which I didn’t have time for. I just added a 15 min run at the end. Love the addition of cardio!

Chest + Biceps

Arms + Abs

Great workout. Glad you kept it at 1 hour. Really nice combination of exercises and loved the videos - they were very helpful. Only question, was the cable kneeling lay pull overhand as it appeared in the video or underhanded as written? Also hyperextensions seemed like a random addition to the workout. Isn’t that more or a flute exercise?

UPPER BODY

More workouts from The Fit Green Goddess