Name: Playbook - Arev @endicci - WK 1/2/3 DAY 6
Uploaded: 2022-12-04T06:47:00.189Z
Duration: 60 min
Description: WK 1/2/3 DAY 6

Damaris

Lauren

Andy

simran hunjan

Sometimes I’m so unsure what i should or could be doing on upper body days so this is so helpful. I love that you mainly stick to compound movements and some accessory movements. I love the basics

Cecelia

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Smith Machine Incline Bench Press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

BENCH & TRICEP

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows right below your shoulder
- Lower slowly back to starting position

DB incline curls

- Attach the handle to the cable machine
- Hold the handle with your palm facing the sky
- Push down and extend your arm fully to the side of your body

Single Arm Cable Tricep Extension

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

Preacher curl

WK 1/2/3 DAY 6

Sabrina

I haven’t felt humbled lifting wise in over a year, this def pushed the limits. My glutes and hammies r vibrating in place while I eat my chicken rn😄

Daniah

Desire

WK 1/2/3 DAY 1

Hayam

Adriana Arredondo

It was a great workout! I definitely felt the burn! Unfortunately, my gym was ridiculously busy and I couldn’t finish the workout but I’m very happy with the plan so far!!

Zack

WK 1/2/3 DAY 2

Alex Lee

Pati

I think its a bit excessive to have 4 sets for ab training. I don’t feel engagement after 2 sets. I don’t think there should be a day set for Ab training

Jaimey

WK 1/2/3 DAY 3

Neha Ahmed

WK 1/2/3 DAY 5

Andrea

The progress I've seen in my strength is insane only after a week

Momina

WK 1/2/3 DAY 7

Hannah

It was lit as usual however I am not sure how your rest days work exactly? How many days between the 1st day and the seventh?

Hala

WK 4/5/6 DAY 1

WK 4/5/6 DAY 2

WK 4/5/6 DAY 3

Yuli

WK 4/5/6 DAY 5

WK 4/5/6 DAY 6

Jules

WK 4/5/6 DAY 7

Cienna

Victoria

WK 7/8 DAY 1

Would you mind adding what muscle we should be concentrating on? Like where to activate and squeeze? Hopefully that makes sense. Love your program!

WK 1/2/3 DAY 6

Community

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