Name: Playbook - Blair Epstein - W3/D2 Upper Body & Abs
Uploaded: 2024-01-06T13:34:05.599Z
Duration: 60 min
Description: W3/D2 Upper Body & Abs

Love me a FANTASTIC upper body and ab workout! That was so hard…I will get there…thanks! This is a must-do!

Staci

Try and go up in weight for your military press and your upright row! Even if its jut 2 lbs!  

YOU GOT THIS!!!

- 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 (30 total)

Incline Dumbbell Alternating Chest Press

- Back flat and core engaged 
- Pulling with your back and squeezing at the top 
- Slowly lowering the bar back down and repeat

Smith Machine 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

- 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

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

You got this 💪🏻💪🏻💪🏻

- Engage your core the entire time, pulling your belly button to your spine
- Keep your shoulders over your wrists

Table Top Plank

- 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

Core Circuit

W3/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!

W3/D2 Upper Body & Abs

Community

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