Name: Playbook - Bela Fernandez - W3/D4 Upper body
Uploaded: 2022-01-05T20:33:54.106Z
Duration: 45 min
Description: W3/D4 Upper body

- Bent Over Reverse Fly 4x10
- DB floor chest press 3x10
- 2B lying pullover 4x12
- Overhead Tricep extensions 3x10
- Arnold Press 3x10 

Superset:
- Leg ups 2x15
- Toe touches 2x15

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB Bent Over Reverse Flyes

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

- Lying with one dumbbell in both hands 
- Lower dumbbell over head as far as you can with a slight bend in the elbows
- Pull dumbbell back up to starting

2B Lying Pullover

- Keep your arms (shoulder to elbow) perpendicular to the floor
- Get a good stretch and extend all the way up

DB Overhead Extension

- 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
- Lower with a slow and controlled movement

DB Arnold Press

- Lie on your back with your knees bent. 
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Toe Touches

- Lay on your back, hands at your sides or underneath your low back
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raises

Superset

W3/D4 Upper body

Home guide explanation video

Jasmine

Karla Perez

Rodney

W1/D1 Lower body

This one required a barbell, did not have one at home.

Estefania

Cailyn

W1/D2 Upper body

Tasha

Kathy

W1/D3 Lower body

Milli

W1/D4 Upper body

W2/D1 Lower body

W2/D2 Upper body

W2/D3 Lower body

W2/D4 Upper body

W3/D1 Lower body

W3/D2 Upper body

Bela Fernandez

W3/D3 Lower body

W4/D1 Lower body

The workout was only 30% loaded.  Please fix it.

Lucia Carvalho Fitisemanu

W4/D2 Upper Body

W4/D3 Lower Body

The exercises were not uploaded correctly.  Only had the workout was included in the videos.

W4/D4 Upper Body

Ana karen

Only half the workout is loaded.  Very disappointing

W5/D1 Lower body

W5/D2 Upper Body

W5/D3 Lower Body

It's frustrating that the exercises aren't complete.😠

W5/D4 Upper Body

The workout was not correctly loaded.  I got shorted

W3/D4 Upper body

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