Name: Playbook - Blair Epstein - W2/D2 Upper Body & Abs
Uploaded: 2024-01-06T13:34:05.561Z
Duration: 60 min
Description: W2/D2 Upper Body & Abs

UPPER BODY DAY! 

Remember this workout is only as hard as you make it. Meaning, pick a weight that CHALLENGES you. If you aren't sure what weight to choose, do some warm up sets until you find which weight will get you to the reps that I have recommended. 

YOU GOT THIS!! Push yourself.

Leave me a message once you complete the workout!

- 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)

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

Think about the muscle you are working with each rep. Stay true to these rest times. You can do both the pullover and the tricep extensions with the rope so you don't have to switch attachments.

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

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

Cable Rope Triceps Extensions

- 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

Bench dips

Circuit 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

Try your best to take no breaks during this ab circuit!!! YOU GOT THIS!

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement but keep your core tight and controlled

Diagonal mountain climbers

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Ab Circuit

W2/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/D2 Upper Body & Abs

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!

W2/D2 Upper Body & Abs

More workouts from Blair Epstein