Bodies By B Day3 Week1

Upper Body Week #1
Circuit #1
12 reps per exercise
complete 2 rounds.
Needs: light Dumbbells
-X Curls
Hold a dumbbell in each hand at your sides, palms facing forward.
Curl the dumbbells up diagonally across your body, crossing at the midline to form an "X."
Lower with control and repeat, alternating the cross pattern.
-Tricep Kickbacks
Hinge slightly at the hips, keeping your back flat and elbows tucked close to your ribs.
Extend the dumbbells backward, straightening your arms.
Slowly return to the starting position.
-Wide Shoulder Press
Start with dumbbells at shoulder height, elbows out to the sides at a 90-degree angle.
Press the dumbbells up and slightly outward, maintaining the wide positioning.
Lower back to the starting position.
-Supine Row (Dumbbell Version)
Lie on your back with knees bent, feet flat on the ground.
Hold a dumbbell in each hand, arms extended toward the ceiling.
Pull the dumbbells down toward your chest, squeezing your shoulder blades.
Return to the starting position.
-Upright Row
Hold the dumbbells in front of your thighs, palms facing your body.
Pull the dumbbells up toward your chest, keeping them close to your body and elbows pointing upward.
Lower with control.
Tips
Focus on controlled movements to maximize muscle engagement.
Circuit #2: Asymmetrical Block
This asymmetrical circuit focuses on unilateral strength and stability. Perform the exercises with one arm at a time while maintaining a staggered stance.
Instructions
Staggered Stance: Position one foot slightly in front of the other for balance.
Perform all movements on one side before switching to the other.
Complete 1 round per side.
-Staggered Stance Row (x12 reps per side)
Hold a dumbbell in your working hand, hinge slightly forward at the hips while keeping your back straight.
Pull the dumbbell toward your waist, squeezing your shoulder blade.
Lower with control and repeat.
-Overhead Press (x8 reps per side)
Remain in a staggered stance and hold the dumbbell at shoulder height in your working hand.
Press the dumbbell overhead until your arm is fully extended.
Lower back to shoulder height and repeat.
-Row-to-Press Combo (x4 reps per side)
Perform a row as described above, followed immediately by an overhead press.
Repeat the sequence for 4 total reps on one side before switching.
Complexity Block Circuit #3
Format:
• Hold a glute bridge position throughout the circuit for added core and lower body activation.
• Perform 1 round of each exercise with 10 reps per move (40 total reps).
Exercises
1. Champagne Dips (Left and Right)
• While holding the glute bridge, hold a dumbbell with both hands vertically (like holding a champagne bottle).
• Lower the dumbbell diagonally toward your left side (just outside the chest) while keeping your elbows close to your body.
• Press back to the start, then alternate sides.
2. Skull Crushers
• In the bridge position, hold a dumbbell in each hand and extend arms toward the ceiling.
• Bend your elbows, lowering the dumbbells toward your forehead, keeping upper arms stable.
• Press back to the starting position.
3. Chest Fly
• Hold a dumbbell in each hand, arms extended above your chest.
• Slowly open your arms wide, lowering the weights out to your sides in an arc motion, then bring them back together.
Tips for Success
• Bridge Form: Keep hips lifted, core engaged, and glutes squeezed to maintain a strong bridge position.
• Controlled Movements: Focus on slow and controlled motions for all exercises, especially during the eccentric (lowering) phase.
• Weights: Use light to moderate dumbbells for Week 1 to perfect your form and prevent strain.
-Core Engagement: Keep your core tight to maintain balance during the staggered stance.
-Control Over Speed: Focus on steady, controlled movements to ensure proper form.
-Switch Stance: After completing all reps on one side, switch your stance and repeat on the other side.
Progression for Subsequent Weeks
• Week 2: Add a second round of the circuit.
• Week 3: Increase weight or add 2-4 more reps per move while maintaining bridge form.
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