Name: Playbook - Alina Astilean - Day 4: Upper Body
Uploaded: 2021-09-16T03:05:33.660Z
Duration: 45 min
Description: Day 4: Upper Body

Circuit 1
2-3 Sets

Bent Over Dual Dumbbell Row x10-12 with :02 hold and slow negative
DB Staggered Shoulder Press x6-8/side

Circuit 2
2-3 Sets

Resistance Band Curl with Isometric Hold x12-15/side
Hand Release Push-ups x12-15

Circuit 3
2-3 Sets

Resistance Band Lat Pull Downs x10-12 with :02 hold 
Resistance Band Crossover Press x12-15 with :02 hold and slow negative

2-3 Sets
Bent Over Dual Dumbbell Row x10-12 with :02 hold and slow negative
DB Staggered Shoulder Press x6-8/side

-start in a bent over position, back arched, and your weight pushed back onto your glutes and heels to ensure good postural support
-extend arms straight down, holding on to a DB in each
-as you pull up, try to get your elbows as high as you can, while always keeping them very tight to your ribs
-tuck your chin and look down and forward

Bent Over Dual Dumbbell Row

-start by sitting down on the bench, arching the lower back, and keeping shoulders pinned
-one DB can start at the bottom, and the other at the top
-as one starts to move down, the other should simultaneously move up
-continue alternating with the same tempo on both sides

DB Staggered Shoulder Press

Circuit 1

2-3 Sets
Resistance Band Curl with Isometric Hold x12-15/side
Hand Release Push-ups x12-15

Resistance Band Curl with Isometric Hold

-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

Hand Release Push-ups

Circuit 2

2-3 Sets
Resistance Band Lat Pull Downs x10-12 with :02 hold 
Resistance Band Crossover Press x12-15 with :02 hold and slow negative

-start by leaning slightly forward, with lower back arched 
-grab both sides of the band with knuckles facing up
-as you start to pull down, actively shrug your shoulders down your back vs shrugging up into your ears 
-pretend like you are trying to pull the band through your body
-you should be feeling primarily your back engaging (if you are only feeling shoulders, you are internally rotating the shoulders too much) lower the weight and work on form before scaling up

Resistance Band Lat Pull Downs

-start standing, with shoulders retracted and back slightly arched 
-press the RB all the way out from both sides
-as you reach the middle, cross one arm over the other before retracting to starting position
-on the next rep, alternate and cross the other arm over

Resistance Band Crossover Press

Circuit 3

Day 4: Upper Body

Day 1: Lower Body

Day 2: Cardio + Core

Day 3: Full Body

This workout is great!!! Love the tricep sets ♥️

Whooo that was great!! One question tho—is it supposed to be labeled “lower body”?

Day 4: Upper Body

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