Name: Playbook - Brittany Lupton - W1D2: UPPER
Uploaded: 2023-01-22T13:09:37.158Z
Duration: 45 min
Description: W1D2: UPPER

Jessica

Morgan Edward

Skyler Kinstle

I hate doing arms, but I really enjoyed that circuit

Dana

that was hard. a little discouraged i just felt like i couldn’t do a lot of it but that won’t make me stop. i know that upper body is a weak spot for me so i’m just that much more determined to gain that strength

Roah

Keely

Did it with my husband a d he was struggglinggggg 🤪

Abby

Silje

Raynia

Erika

Sarah Martin

Madeline

Kolbi

Katie

Ashlee

My biceps feel like they went through a meat grinder🤣🤣

Megan

Briana

Haven't been to gym for about 10 months, your podcast and workout videos have help me gain the confidence and get back into. I'm absolutely dying but loving every minute of it! Thank you ❤️❤️

Edie

My arms have turned into noodles. 😵‍💫🔥😆

Chelsea

Allison

Natalie Sorensen

Brooke

Sydney

Great workout, and was quicker too which was nice 😊

Jordan

Kylie Probert

Abigail

Autumn

Olivia

Mada

Tami

Sarah Booth

Need more complex workouts like w1d1 shred. I felt like this wasn’t as challenging for me and I don’t have much upper body strength

Marissa

Dorlicia

Ellie Kennedy

Jannely

Laurie Berkowitz

Caitlyn

Cait

Loved doing arms! Lat pull-downs are my fav

Jessica Ross

Taylor

carlie

dragged my friend to the gym at 6 am to do it with me. Burn so good!

Emily Zargham

Savanna

Nikki Panella

Erica

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

Ready to get this lift 💪🏾💪🏾💪🏾

Charity

Gabriella Barone

New Program SHRED!

Beth

Aprille

Stacy

W1D1: GLUTES

V-ups man haha holy crap dying 😅🙃💪🏼

W1D3: HIIT CARDIO + CORE

Bella

Figuring out The timer is the trickiest part of the whole workout program😂 other than that great set combinations

Julia Erdman

Kellie

W1D4: FULL LOWER + GLUTES BURNOUT

Halle

W1D5: UPPER

Maddi

Legs are still dead from last week now their in hell. 🔥🔥

W2D1: Glutes

Arms are burningggg haha needed a long cooldown and stretch (:

Jade

W2D2: UPPER

Interval sprinting >>>>>>> I’m here for it 🔥

Rachel

W2D3: HIIT CARDIO + CORE

Amber

Liana

This was an ouch and I’m going to love myself tomorrow 🤪

Brittany Adams

W2D4: FULL LOWER + GLUTES BURNOUT

Kathleen Erdman

Christine

W2D5: UPPER

Yahaira

W3D1: GLUTES

Nora

W3D2: UPPER

Wow! Killer. First time I’ve done jump rope since high school 🥵

Haley

Ashly

W3D3: HIIT CARDIO + CORE

That first circuit had my glutes crying 🥲

Frankie

Monique

W3D4: FULL LOWER BODY + GLUTES BURNOUT

shoulders will be hurting tomorrow 💪🏼🔥

girl was that burnout necessary?? 😩😮‍💨 i can’t feel my shoulders

Julia

Demolished my shoulders! Holy cow 🔥💪🏼 im feeling so strong with shred program 💪🏼

Ashley

W3D5: UPPER

the way this targeted my glutes quads and hams so perfectly 😍

Payton

I’ve been struggling the last few days but I made it through!!

Maegan

W4D1: GLUTES

felt so strong today doing this workout🥹

W4D2: UPPER

Yazmin

I can feel so much of a difference with these core exercises now! Love how strong i feel

Sprints getting faster and I’m here for it 🙌🏼 abs always killer for me 🫠

W1D2: UPPER

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