Name: Playbook - Aubri & Liv - 4/16: Upper Body Push GYM
Uploaded: 2024-04-28T18:05:35.661Z
Duration: 50 min
Description: 4/16: Upper Body Push GYM

Jenn

Avery

Eden

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

STRENGTH SET!! 

For this lift when the set reps lower, you increase weight if possible.

- 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

REST

STRENGTH

2 exercises. 3 rounds.

This superset and the next one are your heaviest sets. This workout will go too quickly if you do not take the time to slow down and challenge your weight selection.

- Hold the dumbbells
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

*10 each side

Dumbbell alt. iso lateral raise

- 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

SUPERSET 1

sitting face pulls

STRENGTH 2

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Lie on bench holding dumbbells at shoulder level 
- Squeeze the Dumbells Together as Hard as you can while you press up over your chest, arms straight. 
- Lower the pressed dumbbells back to shoulder level
- Repeat.

Crush Grip Dumbbell Chest Press

SUPERSET 2

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other
* 10 each side

Commandos

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell Single Arm Snatch RIGHT

Dumbbell Single Arm Snatch LEFT

1. Stand with your feet shoulder-width apart and your arms up with dumbbells in each hand. 
2. Jump up and spread your feet wider than hip-width apart while simultaneously raising your arms up above your head.
3. As you land, bring your feet back together and lower your arms back down to your shoulders. 
4. Repeat the jumping and raising of your arms for the desired number of repetitions.

Tips:
- Keep your core engaged and maintain good posture throughout the exercise.
- Land softly to minimize impact on your joints.
- Control your movements and avoid swinging your arms excessively.
- Start with a lower number of repetitions and gradually increase as you become more comfortable and stronger.

Shoulder Press Jacks

1. Stand with your feet in a staggered stance and hold a dumbbell in each hand. Start with lighter weights and gradually increase as you become more comfortable with the exercise.

2. Bend your knees slightly and engage your core muscles to maintain stability throughout the exercise.

3. Extend your left arm forward, keeping it at shoulder height, and simultaneously retract your right arm back towards your body, as if you're throwing a punch.

4. Quickly switch the position of your arms, retracting your left arm and extending your right arm forward. Imagine you're punching with each arm alternatively.

5. Continue alternating the punches, maintaining a quick and controlled pace. Focus on keeping your core engaged and your movements fluid.

*12 each side

Dumbbell Jabs

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

BURNOUT (optional)

4/16: Upper Body Push GYM

Emily

Desi

5/4: FULL BODY GYM

SO HARD. I wish the app could let me record what weight I used so I can increase each new week :-)

Taylor

Felicia

5/3: LOWER BODY GYM

Spring

Rachel

5/1: BACK + BICEP GYM

Alysa

London

4/30: UPPER BODY PUSH GYM

Jamie

I’d love an option to somehow check off which round/set I’ve completed! Like round 1, 2, 3

4/29: LOWER BODY GYM

5/4: FULL BODY HOME

Ashlyn

5/3: LOWER BODY HOME

Sandy

Julia

5/1: BACK + BICEP HOME

Shay

4/30: UPPER BODY PUSH HOME

only did about 12 minutes but still a killer workout

Savannah

Emma

Great workout. Only issue was not knowing when to use weights or not since you’re not using them in the videos. Needs to be a little more clear in the description if we should be using weights or not and where the should be. ie Two in each hand as you lunge, or one single weight at chest as you set up

4/16: Upper Body Push GYM

Community

More workouts from Aubri & Liv