Name: Playbook - Brittany Lupton - W1D2: UPPER
Uploaded: 2024-04-01T16:30:56.477Z
Duration: 45 min
Description: W1D2: UPPER

Dana Niemisto

Kylie

Keoka

Upper body is D E A D 🔥🔥🔥 such a good burn!!

Sarah Mac

Shaye

kaitlyn 

Amazing 🤩 love this programming so much.

Chelsea

Tricia

Allison

Courtney

Hannah

Ricardo

Kelsey

Brittany

Day 2 of foundation challenge and day 9 of 365, let’s get it!

Annmarie

Madalyn Stavrakis

So good my back and arms are dead! Can’t wait for tomorrow’s workout!

Ladonna

First day of the challenge complete and man I feel amazing!

Shae

I do a pretty similar workout on my own, but I was shocked at how the time flew by following the app! Definitely held me accountable.

Nikki

Annette Pineiro

This program has made me so excited to be back in the gym. Exactly what I needed

Tiffany

Did this workout yesterday and I am Sour. IN my book great workout !

Kathy

this was such a great pump! my biceps and forearms were exhausted though by the end!

Great and effective workout! Keen to complete this challenge after running through run this workout

Christina

First day and started with upper body! So far so good!

Clair

I feel great I am on a big goal and this workout is helping me get to it

Sammie

Oana

Took a break from upper body workouts due to an UE injury. Felt SO GOOD to get back into it! Shoot I might get biceps after all 💪🏼

Regina

Alexah Naccarato

Amy Sheeran

Ashlee

My arms are burning! I feel strong though- great workout!!

Emily

Loved it. Could incorporate some emoms or amraps

Katie

alisha

Tanja

Kate

By that last bicep workout my arms were toooooast… in a good way 😅

Daniela

The pump is real 💪 (and so is the pain 😅)

Kellie

Lucy

Second time doing sweat and feeling so strong 💗

Emilka

Lluvia

Madeline

Stacy Butler

UPPER:
3x10 Bent Over Rows
3x10 Lat Pulldowns
3x10 Single Arm Rows
3x10 Straight Bar Bicep Curls
3x10 Cable Rear Delt Flys
3x10 Alternating Dumbbell Bicep

- Place feet directly under your hips and grab the bar as you hinge your hips back 
- Keep the spine long and core engaged as you row the bar in towards your bellybutton 
- Squeeze into the upper mid back as you row

*Alternative: Straight bar, EZ bar, or Dumbbells

Bent Over Row (Underhand Grip)

- Grab the bar a little wider than shoulder distance 
- Lean back slightly keeping your spine in neutral 
- Pull the bar towards your chest as you actively engage your lats 
- Keep core engaged throughout

*Alternative: Pull Ups or Assisted Pull Ups

Lat Pulldowns

- Place on knee and hand on a flat bench (same arm as leg) 
- Hold DB in opposite hand and lengthen the arm keeping your shoulder in place 
- Row your elbow towards the ceiling as you pull the weight towards your hip 
- Actively press into the bench to keep your spine long  
- Engage the core throughout

Single Arm Bent Over Rows

- Stand with your feet directly under your hips and hold the bar with lengthened arms
- Hug your elbows into your hips as you curl the bar up 
- Hold at the top for 2s as you contract the biceps concentrically 
- Lower with control

*Alternative: Straight Bar or Cable Curls

EZ Bar Bicep Curls

- Lean chest against an incline bench with toes anchored on the ground 
- Open arms to the sides with a slight bend at the elbow so that the palms are facing down
- Squeeze into your upper mid back as you fly 
-  Move in a slow and controlled manner

*Alternative: Cable Rear Delt Flys

Rear Delt Flys

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Alternating Dumbbell Bicep Curls

W1D2: UPPER

I’ve been getting this lift with you for 4 years now and I am so excited to continue the journey with this one! Love you Britt!!

Kimi

New Program SHRED!

Cassea

68 days till my wedding.. this is exactly what needed

Sooooo good! Pushes you to go hard but is still attainable 💪🩷

Ashley

W1D1: GLUTES

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

I think that’s the hardest workout I’ve ever done 🔥

Makayla Sides

W1D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! Great shoulder and tri burner, and also efficient!!

Gigi

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Victoria

W2D1: GLUTES

I’ve always been nervous to try assisted pull-ups but this gave me the perfect reason to push myself to try them! They are so much fun! Thanks, Britt!

W2D2: UPPER

Why am I starting to like cardio & core? 🌚 LOL

Sprint intervals have become my favorite thing for someone who has not done much cardio work recently. Love this thanks Britt ❤️

W1D2: UPPER

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