Name: Playbook - Alexandra Yaeger - DAY 26: UPPER BODY
Uploaded: 2024-03-29T17:22:31.983Z
Duration: 60 min
Description: DAY 26: UPPER BODY

Arm Circles

Front Arm Swings

Tricep Stretch

Arm Cross Over

Warm Up

Increase weight after each set if you can

Seated Shoulder Press

Reverse DB Fly

DB Incline Chest Press

- Hold the attachment, palms facing down
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Be sure to switch each set. For example- if you start with your right hand for the first set, be sure to start with your left hand the second set. So on & so fourth.

Start in a plank position with your hands close to a bench. Brace core and keep core tight for the entire movement. Without twisting torso or hips, lift right hand off the ground and onto the bench, with the left hand to follow. After both hands are on the bench, bring right hand to the floor, followed by the left. Repeat.

Bench Walk Ups

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

DAY 26: UPPER BODY

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

Mallory

Juanita Loftis

Debra Bailey

DAY 10: BACK & BICEPS

Girl!!!.... my legs are jello. Insane but loving it!!!

Valentina Loiero

Oh my!!! This definitely left me walking funny 💀🔥🔥🔥

Andrea

DAY 11: LOWER BODY

Awesome work out after a few days off !! 💪🏽🔥

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Francesca

Im crawling after this workout😂💪🏽🥵

Laulea

DAY 13: GLUTES & HAMMYS

Fire as always!!! 🔥 definitely saw a change in weight tolerance! 💪🏽

DAY 14: BACK & BICEPS

DAY 15: UPPER BODY

The hamstring curls get me every time 😩

Oh boy!! Em abs circuit were 🔥🔥🔥🫣🫠

DAY 26: UPPER BODY

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