Name: Playbook - Arev @endicci - WK 3 / WEDNESDAY
Uploaded: 2022-10-01T14:56:02.928Z
Duration: 60 min
Description: WK 3 / WEDNESDAY

Erisa Adams

Shyann

Damaris

Not sure if the first workout was meant to be for only one rep? Took awhile for me to get warmed up but got there in the end!

Sara

This has been my favourite upper body sesh to date, feeling strong af 💪🏻🏋🏻‍♀️

Jessica Lueder

Damnnn this is definitely one of the better upper body routine I’ve ever done

Frida

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Point your elbows to the ceiling 
- Make sure elbows are not directly above shoulder but a little further back towards your ears
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Bicep Superset

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- 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

WK 3 / WEDNESDAY

Just finsihed the first day, already feeling the burn. Love it!

Ester

Love this! Good variety and good to have lots of single leg work. Thank you xx

Catherine Hannigan

Camila

W1 / MONDAY

Loved it!! Very short, so I was able to push myself more.

Emilė

Haley

It was a little short. Perhaps adding some ab work afterward would be good

Taja

W1 / TUESDAY

Narre

My Arms Burned! But Totally Worth It🙌🏾

Meka

WK 1 / WEDNESDAY

Bro I am not gonna walk tomorrow, the hamstring curls were something else

Anna

Angelica

W1 / THURSDAY

amazing. incredible. death. all in one. love it sm

Donkey kick be killing my back ☹️🤐

W1 / SATURDAY

Bryana

My booty is gonna be killer for summer 🔥

W2 / MONDAY

Pati

Loved the sprints, but not into the abs wod. Got me terribly dizzy, but possibly because of my form/core/breathing.

I love sprints so much they make me feel so powerful!

W2 / TUESDAY

Noodle arms! Great program with enough variation to stop me from getting bored.

I think it’s better to provide alternative exercises. Some people may not be able to do certain exercises due to certain circumstances.

Alicia Beatrice

WK 2 / WEDNESDAY

Kyra

taylor

i wanna vomit but i mean that in the best way possible 🫠

W2 / THURSDAY

Alyxandra

I’ve gotten so much stronger it’s crazy! When I started this I couldn’t complete the workouts and now I can complete them and feel amazing afterwards ✨❤️👌

W2 / SATURDAY

Adriana Arredondo

W3 / MONDAY

I died and lost form on the 5th round of the ab workout 😰🔥

The 35-0-35-0-35 for 5 rounds is confusing 
I use my interval timer and idk if I’m doing the times correctly

Alex Lee

Girl I did 5.0 incline on 8.5 speed🥵 I’m dead, thank you.

Maddie

W3 / TUESDAY

Hayley

I agree with another comment - feeling pretty weak (not in a good way) from this workout, not sure what it is though:(

W3 / THURSDAY

in one exercise doesn’t show how many reps/sets

Vivian

Bomb workout, had me sweating in this cold weather for sure lol

Susi

WK 3 / FRIDAY

You have two sets of hip thrust as exercises so I did squats for one

W3 / SATURDAY

sumo deads into rdls is the reason why I’m DEAD !!! but the pump was fireee

Jess

W4 / MONDAY

I used to hate training abs but I love these circuits!

W4 / TUESDAY

WK 4 / WEDNESDAY

This was tough! 🥲 BUT LOVE IT 🔥🔥🔥

W4 / THURSDAY

Great workout , love your ab workouts !!! 😭

stayce

WK 4 / FRIDAY

W4 / SATURDAY

Eleah

W5 / MONDAY

W5 / TUESDAY

can’t lift my arms but it’s fiiiiiine🥲

Rene

WK 5 / WEDNESDAY

Okayyyy what was that ☠️ such a killer workout! My legs are shaking

Yuli

W5 / THURSDAY

WK 5 / SATURDAY

Legs shaking like always, best way to start the year for sure

W6 / MONDAY

WK6 / TUESDAY

Danielle

Dilya

WK 6 / WEDNESDAY

W6 / THURSDAY

WK 6 / FRIDAY

loveddd it, i’m seeing so much progress! can’t wait to start booty 2.0 💗

apple

W6 / SATURDAY

Killer workout! 😰 But I still can’t seem to feel my glutes during the bulgarians, even when I’m leaning forward and hinging my hips :( I couldn’t finish the recommended reps bcs I was concerned it would grow my quads instead (bcs I’m quad dominant)

W7 / MONDAY

my arms were giving out mid through the workout ! loved it !

WK 7 / WEDNESDAY

W7 / THURSDAY

WK 7 / FRIDAY

I’ve seen so much progress in myself with your programs. 🖤🪽

Hala

W7 / SATURDAY

Girl I’m so much stronger and have some mega 🍑 gains at the end of this program

Amazing as always and I’m getting stronger ✨

Stephanie

W8 / MONDAY

WK8 / TUESDAY

WK 8 / WEDNESDAY

Angelly

every time I finish this workouts i don’t feel my legs but I’m pretty happy

W8 / THURSDAY

These workouts simplify my whole life. And they’re killer! Seeing myself grow is such a good feeling.

WK 3 / WEDNESDAY

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