Name: Playbook - Arev @endicci - (WEEK 1/2) DAY 1
Uploaded: 2022-10-01T14:56:02.893Z
Duration: 70 min
Description: (WEEK 1/2) DAY 1

Ria Dey

Alyxandra

What a pump!! Def pushed me to my limits today!

Cristina B.

Alexia

Durga

Izabell

I normally can’t do upper body workouts, but I was engaged and motivated the entire time! Felt the burn

Ellie

Was very tiring !! I'm very proud of myself for getting up and going when I haven't and struggled to for a long time!

Heather

Ima be more swole than all the men in my gym! Thank you for giving me confidence in the weight section!!!

Jasmine Schaeffer

Give weight suggestions for beginners / intermediate / etc, I had no idea what weight to even begin to think about for those reps!

Grace

Esther 💕

Taylor

Amna

Luisa

Erisa Adams

Jamileth

Kyra

The arm day sucks. Cant wait for the leg day 😏

Lauren

TEMPO: 2 sec hold at top, 3 sec negative

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

TEMPO: Pause at the end of every rep for 2 seconds before extending weight back

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

Dual Handle Seated cable row

Complete circuit on 1 arm, then repeat for the other. Rest after second arm

- Keep your torso diagonal to the floor 
- Pull through your elbows

Single Arm DB Diagonal Row

- Lead with your elbows 
- Pull the weight up and back at a 45 degree angle

Single Arm Bent Over Rear Delt Fly

Back & Read Delt Superset

- Your hands should end by your ears
- Pull apart as you near the end of the movement
- Feel the work on your rear delts

Face Pull

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Raise your arm keeping a slight bend at the elbow and lead with the elbow!
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

(WEEK 1/2) DAY 1

This is one of my fave lat days I’ve ever done

(WEEK 3/4) DAY 1

Inès

Shaking legs at light weights?!?! Who am I

(WK 1/2) DAY 2

Man those candlestick crunches make me feel so dumb lmao! I constantly slip - need tips! I try and control my movements but nahhh gravity pulls me apart

Your video for the raised heel touch hasn’t been working 😔 I’m dumb and can’t figure it out

(WEEK 1/2) DAY 1

Community

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