Name: Playbook - Alexandra Yaeger - DAY 4: UPPER BODY
Uploaded: 2024-03-29T17:22:31.836Z
Duration: 60 min
Description: DAY 4: UPPER BODY

Kiersten

Mallory

Juanita Loftis

Francesca

Upper body is burning! A good burn tho!🔥💪🏽

Laulea

Debra Bailey

Arms are on fire 🔥 looking forward to doing the stretching ‘cause oh boy!!!!

Andrea

This workout was a struggle for me, but fun at the same time! Sooo proud of me! 🥳

Stephanie

Tabitha

Ashley D

Amber

Increase weight after each set if you can!

Seated Shoulder Press

DB Incline Chest Press

Lateral Raise

- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.

Narrow Grip Chest Press

- 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

Machine Dips

SUPERSET

DAY 4: UPPER BODY

APPLESAUCE BIRTHDAY CAKE PROTEIN BALLS

Chicken, Orange &  Walnut Salad

Cinnamon Roll Protein Smoothie

DAY 10: BACK & BICEPS

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

Valentina Loiero

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

DAY 11: LOWER BODY

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

DAY 12: UPPER BODY

I’m sweating so much through these workouts

Im crawling after this workout😂💪🏽🥵

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 16: LOWER BODY

Killer 🔥🔥 kills me even more after skipping the gym for more than 2 days 🫣🫠

First workout I've been able to get in all week and it felt GREAT!! 🙌 🥵

DAY 17: GLUTES & HAMMYS

DAY 18: BACK & BICEPS

Haley

Kaije Rusnic

DAY 1: GLUTES & HAMMYS

Love working out but hate going to the gym 🫣🫠

Drenched in sweat and feeling great!! 🤩

DAY 20: LOWER

Glutes on fireeeee!! These workouts are killer and so happy to see results🙌🏼❤️

DAY 21: GLUTES & HAMMYS

DAY 22: BACK & BICEPS

I wish there was a jell-0 emoji😅 So good!!

Feeling and seeing the difference in myself since the beginning of this challenge makes me so happy and proud!

DAY 23: LOWER BODY

DAY 24: UPPER BODY

DAY 25: GLUTES & HAMMYS

DAY 26: UPPER BODY

DAY 27: BACK & BICEPS

Great way to start the day-My legs 🙌🏼

Killer leg workout!! Feeling so strong and seeing the booty gainzzz🔥🔥🔥

DAY 28: LOWER BODY

DAY 29: GLUTES + HAMMYS

DAY 2: BACK & BICEPS

Workout was awesome!! I love love your back workouts🙌🏼

DAY 30: UPPER BODY

DAY 31: LOWER BODY

DAY 32: SHOULDERS + ACCESSORIES

Loved the burn of the last workout. Definitely had to push through it after the lunges. But I think this ones my favorite so far!😊

Courtney

DAY 3: LOWER BODY

Yep will be feeling that workout in a couple days

DAY 5: GLUTES & HAMMYS

DAY 6: BACK & BICEPS

Booty and legs on fireee 🔥🔥🔥🫣

DAY 7: LOWER BODY

Samantha Whalen

DAY 8: UPPER BODY

My legs are jello, but the results are sooooo worth it!!!

DAY 9: GLUTES & HAMMYS

My triceps and shoulders were  on fire 🔥🔥🥵

Definitely a killer with em 20 mins stair master 🫣😵‍💫🫠

Day 19: UPPER

Kale & Tofu Salad With  Peanut Butter Dressing

Matcha Chia Pudding

Salmon & Peach Salad

Definitely a much needed stretch session after week 1! Oh boy, Day 3-4 left me sore af! Haha 🫠🙏🏽🫣

DAY 4: UPPER BODY

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