Name: Playbook - Alina Astilean - Day 2: Upper Body
Uploaded: 2021-09-10T16:26:27.652Z
Duration: 45 min
Description: Day 2: Upper Body

Lillian

Day 2: Upper Body


Circuit 1
2-3 sets

Seated Narrow Grip Cable Row x 12 to 15
Standing DB Lateral Raises x 12 to 15
Push-up With Alternating Toe Touch x 10 (5 per side)

Circuit 2
2 sets

Incline DB Chest Press x 12 to 15
Standing DB Bicep Curls x 12 to 15
Up-Down Planks x 10

EMOM 8

Minute 1: Alternating DB Snatch x 8 to 12
Minute 2: 15 to 20 Tricep Dips 
Minute 3: Max HR Push-ups (do as many as you can within the minute)
Minute 4: REST

Seated Narrow Grip Cable Row

-start standing straight up, with DB's by your side
-start raising the DB's up until you get roughly to shoulder height, before coming back down to starting position
-ensure you are not shrugging your shoulders up into your ears

DB Lateral Raises

-start in push up position, with hands directly in line with middle part of your chest 
-as you come up from your push up, go up into a pike position and reach back to touch the toes of your opposite foot
-very important to keep hands in line with your chest, if they are too far forward you will not be able to reach your toes 
-can also do push up with knees down and go up into pike position to reach back for the toes
-perform half the amount of prescribed reps on each side

Push up with alternating toe touch

Circuit 1

-lay flat on your back, keeping feet on the ground
-arch your back as much as possible, and keep shoulders retracted and pinned to the bench 
-start with DBs at slight angle (good starting position is with one head of the DB right where your armpit is) 
-press both DBs at the same time, with full extension at the top before returning back to starting position

Incline DB Chest Press

-hold a dumbbell in each hand and stand with your feet as wide apart as your hips
-let your arms hang down at your sides with hands in a neutral grip position
-pull your abdominals in, stand tall, and keep your knees slightly bent
-curl both arms upward until they're in front of your shoulders and slower lower down to starting position

DB Bicep Curl

-begin in a full plank on your hands. 
-lower your right elbow to the mat and then your left, coming into an elbow plank
-put your right hand on the mat and straighten your right elbow 
-do the same on the left to return to a full plank
-aim to keep the glutes and core tight

Up Down Planks

Circuit 2

An EMOM workout, short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next exercise or round.

-start in a squat stance, with feet slightly wider then shoulder width apart
-holding the DB with one arm, squat down to the ground and ensure you make contact 
-keeping the DB close to the body, drive the elbow up towards the ceiling, and pull the DB all the way up to the top with a locked out elbow 
-pass the DB to other arm on the way down, and continue to alternate back and forth

Minute 1: Alternating DB Snatch

-start with feet out in front of you, both hands positioned on the bench behind you with finger tips forward
-lean slightly forward, bend at the elbows and drop as deep as you can, keeping shoulders relaxed and shrugged down your back
-once you are the bottom of your rep, push yourself back up, locking all the way out
-the straighter the legs, the harder the movement, so bend your knees up to a 90 degree angle if you need more support, or fully lock out for more difficulty

Minute 2: Tricep Dips

-start in a push up position, with palms flat on the ground directly beneath the shoulders
-lower yourself towards the ground, trying to keep chest and hips descending at the same tempo 
-once you are flat on the ground, lightly lift hands up, reposition in the same spot, tuck your hips and squeeze your abs tight, and try to press yourself back up to the top
-the goal is to once again keep your chest and hips ascending at the same tempo

Minute 3: Hand Release Push-ups

Please take the prescribed amount of time to breathe and recover before starting up again 💪🏼😌

Minute 4: REST

EMOM 8

Day 2: Upper Body

Cool 
Finally did correctly the ampr but its just uncomfortable changing so much, between weights but manageable and it rocks!!!!

Dude! I didn’t understand the ampr at the end and i was doing each ex for 8 min jajaja dead!!! Next time i do it correct 
I like it!!!!

Day 2: Upper Body

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