Name: Playbook - Baylee Pinon - W4/D2 Upper Body
Uploaded: 2024-03-29T15:08:22.300Z
Duration: 60 min
Description: W4/D2 Upper Body

UPPER BODY:

Superset:
1A: Lat Pull Downs
1B: Cable Close Grip Row

Superset:
2A: Arnold Press
2B: Bicep Curls

Superset:
3A: DB Chest Press
3B: Tricep Push Downs

Superset:
4A: Y Raises
4B: Skull Crushers

Superset:
5A: Lateral Raises
5B: Rear Flys

- Grab the cable attachment overhead
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction, then return the weight back to the starting position

Lat Pull Down

- 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

Cable Close Grip Row

Superset

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction at the top
- Lower with a slow and controlled movement, reversing the rotation back to starting position

Arnold Press

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, contracting your bicep as you curl
- Lower the dumbbell with control and repeat with the opposite arm

Bicep Curls

- 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 Chest Press

- Grasp the cable attachment with an overhand grip
- Start with both arms bent to around 90 degrees
- Push the attachment down, engaging your triceps
- Bend the elbow returning the weight back to starting position

Tricep Push Downs

- Support your chest against a high incline bench, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells forward and up, forming a Y
- Lower the dumbbells with control

Braced Y Raises

- Lying on a flat bench, hold a single dumbbell in both hands, arms straight up from the shoulders
- Bend at the elbows lowering the dumbbell toward your forehead
- Extend your arms, using your triceps to return the dumbbell to starting position

Skull Crushers

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Rear Fly Machine

W4/D2 Upper Body

Joyce Castro

Cheyenne

Selma

W1/D1 Legs

Sandy

Super challenging. Maybe too much for a starter 😂

Jordan Matthews

W1/D2 Upper Body

Heather

Paula

Lauren

W1/D3 Legs

W1/D4 HIIT & Core

Taylor

Nicely balanced, challenging program... good starter after a break from training. A bit more clarity in rep-set scheme would be helpful (fx. what does 20 on a single leg exercise mean).

Grete

W2/D1 Legs

Jodi Schweitzer

W2/D2 Upper Body

W2/D3 Legs

Harddd still for me still did everything but cut down on the reps. I’ll get to the full amount eventually!

W2/D4 HIIT & Core

Obvious I’ve been away from the gym way too long. Way to put this out there so I didn’t give up!! Felt great!

W3/D1 Legs

W3/D2 Upper Body

W3/D3 Legs

Hard for me but I do the best I can and eventually I will be able to do it all plus some! Feeling stronger every workout.

W4/D2 Upper Body

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