Name: Playbook - Blair Epstein - W4/D5 Upper Body & Core
Uploaded: 2024-01-06T13:34:05.675Z
Duration: 60 min
Description: W4/D5 Upper Body & Core

- Chin and chest up 
- Wide grip 
- Focus on pulling with your lats not your biceps or wrists, squeeze at the top and slowly lower back down

Assisted Wide Grip Pull-Ups

- Hold the bar with a neutral grip or palms facing you, depending which way your machine is set up 
- Keeping your body straight, contract your lats and biceps to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up neutral grip

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Superset 1

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position
- Keep constant tension in the biceps

Dumbbell incline bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

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

Cable Rope Triceps Extensions

- Start in a low plank position
- Lift one arm at a time trying not to rock your hips side to side too much
- Engage core 
- Alternate hands

Plank Up Downs

W4/D5 Upper Body & Core

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!

Carolina

W1/D5 Upper Body and Core

W1/D6 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

Really hard - need to keep
Push - thanks for keeping me going!!

W2/D1 Lower Body

W2/D2 Upper Body & Abs

W2/D3 ACTIVE REST DAY!

W2/D4 Lower Body

W2/D5 Upper Body and Core

W2/D6 ACTIVE REST DAY!

W2/D7 ACTIVE REST DAY!

W3/D1 Lower Body

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

W4/D5 Upper Body & Core

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