Name: Playbook - Blair Epstein - W1/D2 Upper Body & Abs
Uploaded: 2024-01-06T13:34:05.461Z
Duration: 60 min
Description: W1/D2 Upper Body & Abs

ITS UPPER BODY DAY! 

I hear a lot of people say upper body is easier, but its only easy because you aren't pushing yourself as hard. Select a weight that makes this just as challenging as lower body. YOU ARE STRONGER THAN YOU THINK! 

Remember, workout to be stronger and feel good! Leave me a note at the end to let me know how you did!

- Press the dumbbell straight up reaching full extension while the other hand is locked out, then bring the other DB down
- Come down until your arms reach 90 degrees
- 15 each side (30 total reps)

Incline Dumbbell Alternating Chest Press

- Bend over with back parallel to the floor
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
- Core engaged the whole time

Bent Over Barbell Row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Military Press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable Rope Triceps Extensions

Superset 1

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

- 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

Repeat 3-4 rounds and try your best to take NO BREAKS!! 

You got this 💪🏻💪🏻💪🏻

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX knee tucks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes

Alternating Single Leg V-up

Ab Circuit

W1/D2 Upper Body & Abs

Cheri

Yay - so excited to get this started.  Looking forward to building my strength.

Judy

W1/D1 Introduction

day 1 let’s goooooo. so excited to do this program with everyone!! just finished 🥵🥵🥵

Blair

Venessa

Such a good lower body workout! Pretty sure I won’t be able to walk tomorrow😅

Devon

W1/D1 Lower Body

W1/D3 ACTIVE REST DAY!

W1/D4 Lower Body

I did this a few days ago (forgot to press finish) and my triceps are still sore!! such a good workout!

W1/D2 Upper Body & Abs

More workouts from Blair Epstein