Name: Playbook - Boss Everline - W1/D1 Upper
Uploaded: 2021-04-22T14:05:31.894Z
Duration: 45 min
Description: W1/D1 Upper

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Ethan W

Amin

Jesse

Jesse Childs

Hoping this is the workout plan that keeps me consistent!

Mike

Great starting point 👌🏾 
#StayFocusedAndMotivated 🦍🔥

Snooby Consty

Brendan

Tammy

Julie

Kyle Lamb

LeeAnn

Larry

William

Started over let’s go 💪🏻💪🏻💪🏻

Anna

Awesome! Great workout with just dumbbells!!!! Loved it

Demetrice

Francois

Lyonel

IM BACK BOSSS‼️‼️‼️‼️‼️‼️‼️‼️‼️

Junior mapati

Justin

This works great for my husband and I to get quality time in together while maintaining a healthy lifestyle. We have a 5 month old and a 2 year old and need a quick workout regime. Thank you for making it happen!

Nathan

Perfect quick workout for the house when my two toddlers make time challenging.

Man I'm out of shape and this routine was nice but still had me beat at the end.  Can't wait for day 2

Jemar

Only did 3 rds on vacation with my 5 yr old so he ain’t let me lock in like I wanted to but gon start this program now

Someone exercise l just assumed means each side. Just put each side in the exercise description.

Victoria

Roberto

Kendall

mickael

Need to get a bench and some another DB but still finished strong with what I had 🙏🏽

Russell

Steven

Reginald

It definitely pushed me. The side plank raises were tough with my back but I made it through regardless

James

Alex

First workout of the year kicked my butt but left me feeling great

Milan

Ryan

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Junior Mapati

Good workout, took me longer to complete it than I thought though.

Marquis

Good workout, that plank part was no damn joke!

Jacob

phillip garcia

Ferchox

STARTING THE PROGRAM SECOND TIME AROUND!! LETS GOOO!!! 😤😤🔥🔥 #DisciplineOverMotivation

Mariaha

Brandon Mullen

*Upper
A1. Chest supported DB row 4x10 
A2. Bent over DB rear delt fly 4x15

B1. Incline bench DB upper chest fly 4x12
B2. Seated DB lateral raises 4x15

C1. High plank Shoulder taps 3x20
C2. Side plank reach throughs 3x10 each side C3. Lateral bear crawls

- Hinge at the hip and bend over keeping a neutral spine 
- Raise the dumbbells until you reach shoulder height 
- Hold the dumbbells with your palms facing away from you

Db bent over flies

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

Superset A

- Lay on a bench with two dumbbells in your hands
- Rotate the db’s as you come up
- Squeeze your chest as your come up 
- Come down in a controlled motion

DB incline flies

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height 
- Come down in a controlled motion

DB lateral raise

Superset B

-Start in  a pushup plank position
-Tap your opposite shoulder with your hands one at a time while holding plank 
-Repeat for desired reps

Plank shoulder taps

-Get into bear crawl position 
-Crawl laterally instead of front to back 
-Repeat

Lateral bear crawls

- Start on forearm keeping shoulders align and hips off the ground
- Stack feet on top of each other in line with the hips
- Straighten arm up and then reach under body engaging abdominal muscles

Side plank reach through

Tri-set

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

W1/D1 Upper

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