Name: Playbook - Andrea Bernad - DAY 3 - UPPER BODY SHRED 1A
Uploaded: 2023-07-22T17:24:09.778Z
Duration: 60 min
Description: DAY 3 - UPPER BODY SHRED 1A

Begin the workout by warming up on elliptical machine for 10 mins. Then move on to the main upper body shred workout. Finish by cooling down on rowing machine. Have fun 🤩 and don’t forget to let me know how did you get on xx

- Step onto the machine facing the monitor
- Grab the handlebars as you step on to help you stay balanced
- Begin pedaling to turn it on. Taking a few steps forward on the machine should power up the display. If not, look for a start button
- Start pedaling at an even pace
- Your arms should be swinging with the handles. When your left foot goes down, straightening your leg, the right handle should be pulled toward your body. Same for when your right leg goes down
- Keep the knees slightly bent when straightening the leg on each stroke
- Turn up the resistance to level 4-5.

Elliptical machine warm up

Perform each exercise for the set repetitions and repeat for the prescribed sets. Have 1 minute rest between sets. After completing all the sets move on the next exercise.

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top
- Return the bar back to starting position

Barbell upright row

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead triceps extensions

Upper Body Shred 1A

- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is leaning forward from the hips with the shoulders. in front of the hips.
- Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
- set the resistance to 4.

Rowing machine cool down

DAY 3 - UPPER BODY SHRED 1A

DAY 1 - FULL BODY SHRED 1A

DAY 2 - CARDIO 1A

DAY 4 - CARDIO 1B

DAY 5 - LOWER BODY SHRED 1A

DAY 6 - FULL BODY SHRED 1B

DAY 7 - REST DAY / OUTDOOR 5K WALK

DAY 8 - FULL BODY SHRED 1C

DAY 9 - CARDIO 1C

DAY 10 - UPPER BODY SHRED 1B

DAY 11 CARDIO 1A

DAY 12 - LOWER BODY SHRED 1B

DAY 13 FULL BODY SHRED 1A

DAY 14 - REST DAY / OUTDOOR 5.5K WALK

DAY 15 - FULL BODY SHRED 1D

DAY 16 - CARDIO 1B

DAY 17 - UPPER BODY SHRED 1A

DAY 18 - CARDIO 1C

DAY 19 - LOWER BODY SHRED 1A

DAY 20 - FULL BODY SHRED 1B

DAY 21 - REST DAY / OUTDOOR 6K WALK

DAY 22 - FULL BODY SHRED 1C

DAY 23 - CARDIO 1C

DAY 24 - UPPER BODY SHRED 1B

DAY 25 - CARDIO 2A

DAY 26 - LOWER BODY SHRED 1B

DAY 27 - FULL BODY SHRED 1B

DAY 28 - REST DAY / OUTDOOR 6.5KM WALK

DAY 29 - FULL BODY SHRED 1A

DAY 30 - CARDIO 2B

DAY 31 - UPPER BODY SHRED 2A

DAY 32 - CARDIO 2C

DAY 33 - LOWER BODY SHRED 2B

DAY 3 - UPPER BODY SHRED 1A

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