Name: Playbook - Tobiloba Samson - W1/D1 Upperbody
Uploaded: 2023-03-11T11:55:49.027Z
Duration: 60 min
Description: W1/D1 Upperbody

Samson

Looking for a killer upper-body workout, check out these exercises. 

warm up : 
1. Inchworm 
2. High Plank  T- Rotation 
3. Inchworm push-ups 

Main workout: 

4. Bench Press 
5. Barbell Row 
6. Biceps + triceps 
7. Dumbbell seated Arnold Press 

Conditioning 

8. High Kness.

- Begin by standing tall, hinge at the waist and place hands on the floor.

- Walk your hands out until your body is flat keeping your core tight.

- Walk your hands back towards your feet reversing the movement back to starting position.

- Repeating the entire sequence for time or reps.

Inchworm

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Begin by standing tall, bending at the waist, and placing hands on the floor
- Walk your hands out until your body is flat
- Perform a push-up
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to push-up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

This workout is going to blow out your arms in real time.  When you complete the first exercise, you do the next one almost immediately. Then rest for 1. 30 secs after each round.

- From a standing position 
- keep a straight back 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Standing dumbbell curls

-Start standing with your feet shoulder-width apart and dumbbells held in front of you. 

-Raise the dumbbells above your head until your arms are stretched out straight. 

-Slowly lower the weights back behind your head, being careful not to flare your elbows out too much. 

-Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. 

-Your upper arms should remain in place throughout the movement.

Standing Overhead dumbbell Triceps extension

biceps + triceps

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement.

Dumbbell seated Arnold press

- Run in place with high knees swinging your arms alternately.

- Increase speed as you feel comfortable.

W1/D1 Upperbody

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