Name: Playbook - The Fit Green Goddess - Upper Body
Uploaded: 2023-04-01T11:08:04.542Z
Duration: 71 min
Description: Upper Body

In this upper body workout, we’ll be focusing on chest, core and biceps. 

Anyone can do this, as long as your in the gym or your home gym has the equipment required. 

Please make sure you do the warm up first. 

You will need:

Barbell / bench / dumbbells / medicine ball
Resistance band / cables

Round one

Incline DB chest press
Barbell bicep curl
Plate overhead sit up

- Begin on an incline bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell incline chest press

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

Round two

Cable fly
Dumbbell bicep curls
Medicine ball V-ups

- Grab cables in each hand, arms extended out in front of your body 
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Bring arm movement back to starting position

Cable fly’s

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

Dumbbell bicep curls

Medicine ball v-up

Round three

Decline push-ups
Elbow Plank with reach
Resistance band bicep curl

- Begin with your hands on dumbbell and feet elevated on a bench
- Lower chest towards the ground
- Extend elbows to push back up

Dumbbell decline push ups

In a plank position, you’ll alternate reaching your arm straight out in front of you.
Do not wiggle your glutes.
Abs should remain tight 
Go glow

Elbow plank with reach

Resistance band bicep

Round four

Upper Body

Upper Body 2

Wednesday-Back + Core

Shoulders + arms

Chest + Back

UPPER BODY

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