Name: Playbook - Brittany Lupton - W3D5: UPPER // SHOULDERS + ARMS + ABS
Uploaded: 2024-04-01T16:30:56.557Z
Duration: 45 min
Description: W3D5: UPPER // SHOULDERS + ARMS + ABS

Proud of myself for getting it done 💪🏼

Hannah

Liana

Annika

Did this workout last week before it was posted!! really enjoyed it

Jillian

Maintaining my 1 unassisted pull-up 🙌🏻 hoping to get to 2 but the end.

Marcie

Taylor

Kirsten

WEEK 3 DAY 5: UPPER + CORE

1. Dynamic Warm Up
2. Pull Up's
3. SHOULDER PRESS *or* BENCH PRESS (perform whichever exercise you did NOT choose on the first Upper Body day of this week)
4. Lateral Raises
5. Front Raises 
6. Tricep Rope Pulldowns
7. Bicep Curls

8. CORE CIRCUIT  |  3x12:
- High Plank Spider
- Hollow Body Hold Tucks
- Bicycles
- Finger to Toes Crunch
- Deadbugs

My go-to warm up for an Upper Body day: The goal is to get your joints ready, blood flowing & upper body ready to work!

Banded Pull Aparts

Up & Overs

Banded Around the Worlds

Bird Dog

Shoulder Taps

Dynamic Upper Body Warm Up Circuit

If you cannot perform a full Pull Up, practice Assisted Pull Up's with a Band or Machine.

Pull Up Tips:
-grip slightly wider than shoulder width apart
-keep elbows more in front and not out to the side
-legs straight and in front of you
-engage your core
-imagine breaking the bar in half
-overhand grip is pull ups, underhand grip is chin ups. 
-keep your body as one large kinetic chain, point toes. Squeeze flutes, engage core, and imagine breaking the. Ad with the top of your chest

*Refer to the "Pull Up" program for in depth form detail/video/cues

Pull Up's

*ATTENTION:* If you performed Chest Press on the previous Upper Body Day, perform Shoulder Press below. Alternatively, if you previously performed Shoulder Press, perform Chest Press below. DO NOT perform both exercises. DO NOT repeat the same exercise from the previous Upper Body Day. This is to BALANCE out Upper Body work.

Follow the EXERCISE DESCRIPTION BELOW for full instructions.

Weight: Today's Upper Body day is a Hypertrophy focus, rather than Strength. This means we'll choose *lighter* weights rather than heavy, in order to complete the higher rep ranges programmed.

Form:
- Sitting on a bench, place DB's at shoulder height 
- Press DB's overhead as you keep the shoulders pressed down 
- Move in a slow and controlled manner

OPTION 1: Shoulder Press

Weight: Today's Upper Body day is a Hypertrophy focus, rather than Strength. This means we'll choose *lighter* weights rather than heavy, in order to complete the higher rep ranges programmed.

Form:
- Lying on a flat bench or with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

*Alternative: perform barbell bench press on flat bench, increasing added wight to bar.

OPTION 2: Bench Press

SHOULDER PRESS *or* BENCH PRESS

Drop Sets: Just as the name suggests, you'll peform 3 sets where you "drop" / decrease the weight you're lifting with each set. 8 reps (heavier), 10 reps (moderate), 12-15 reps (light)

Here's an example of what drop sets might look like:
8 reps at 15 lbs
10 reps at 10 lbs
12 reps at 5 lbs

Form:
- Stand with feet directly under your hips 
- Start with DB's facing your body 
- Reach arms out to the sides on a slight diagonal line 
- Try to keep tension out of your upper traps

Lateral Raises - Drop Sets

Perform 8-10 reps *each* side

Form:
- Hold the dumbbells in front of you with palms facing toward you
- Maintain a slight bend in your elbows
- Raise the dumbbells forward and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Alternating Front Raises

- Start with feet together and palms facing up 
- Hug the elbows into the side body as you pull the bar down 
- Squeeze into the tricep as you lengthen the arms 
- Release the bar with control as you return to starting position

Tricep Pulldowns

Perform 8-10 reps *each* side

From:
- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

*Alternative: perform a Bicep Curl variation of your choice

Bicep Curls

3 rounds | 12 reps each & 30 second plank | rest 1-2 minutes & repeat 🔁

Spider High Plank
Hollow Body Hold Tucks
Bicycles
Finger to Toe
Deadbugs

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spider High Plank

- Hold your arms and legs extended above the floor
- Tuck in wrapping your arms around your knees, then extend back out
- Keep your core engaged and your lower back on the floor when extended out

Hollow Body Hold Tucks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycles

- Lay on your back, with your legs extending up vertically towards the ceiling
- Extend your arms forward, keeping them straight (they should be parallel to your legs)
- Crunch forwards, reaching up to your toes with your outstretched arms (your head, shoulders, and upper back should come off the ground when performing a toe touch)
- Lower yourself, and repeat, being careful not to strain or lead the movement with your neck

Fingers to Toes Crunch

- Begin lying on the floor in table top position, ensuring your back is not arched
- Slowly exhale, extending one arm overhead and the opposite leg out, keeping your ribs and pelvis connected on the front, lifting in the pelvic floor, engage the core
- Slowly inhale while lifting your arm and leg back up, expanding your back into the ground, feeling your pelvic floor load and lengthen

Dead Bugs

Core Circuit

W3D5: UPPER // SHOULDERS + ARMS + ABS

Nikki

Shae

Goals for this Program

Loving this app so far! Very easy and fun to follow!

Diana

Cait

This is the best addition to this app! Something I always struggled to track is now so easy!

Teresa

How to Track your Weights in the App *Walkthrough*

Too excited to see the changes in weights!

Morgan

Of course the stomach flu got me this morning but I’m gonna try to start Wednesday morning!!!

Strength Program Overview

Annette Pineiro

Please release the whole week at a time like the previous shred program 🙌🏻😁

Jessica Howard

W1/D1 Let's Lift Challenge Intro - Starts May 1st

Mandee

Kind of scary to up the weight for squats. Failed the second set, but still proud!

Salome

First workout after my week off and it was great! Fire 🔥 🥵

Annie Morelli

W1D1: LOWER // SQUATS

Loving this program! Great change up and challenge from my typical workouts.

Cassie

W1D2: UPPER // CHEST + BACK

Brycie Tamayo

Much needed rest day after 2 days in a row of 4 am gym wake up calls before my shifts!

Had a much needed active rest day, lots of stretching and it felt so good

Erin Cecil

W1D3: REST DAY

LOVED this!!!  I challenged myself since we have more rest time.  Switched out for cable abductions since the machine was taken and it was great!

W1D4: LOWER // DEADLIFTS

Great workoutn! Haven’t done abs in a longggg time and could tell.

Best workout I've done all week. Definitely a challenge!

Becky

W1D5: UPPER // SHOULDERS + ARMS + ABS

Aundrea

W1D6: REST DAY

Much need cleaning around the house while I rest

Spring cleaning was a nice little active rest day 👌🏻

W1D7: REST DAY

Great! Another PR on squats! Even though it wasnt much heavier, it was sceary and still did it!

W2D1: LOWER // SQUATS

Great workout! Another PR on bench press!

Amanda

W2D2: UPPER // CHEST + BACK

Some grocery shopping and picking up the house today and I need it!

Definitely needed this active rest day 🥵 so sore already

W2D3: REST DAY

Jessica

W2D4: LOWER // DEADLIFTS

Madelin

Ella

Kelsey Stark

W2D5: UPPER // SHOULDERS + ARMS + ABS

Rode to honor my brothers and sisters in Blue for Police Memorial Day ❤️💙 10 mile ride complete!

Took the walk outside today and went on a Mother’s Day hike!

Nice active rest day to recover from this weeks lifts 🥵

W2D6: ACTIVE RECOVERY DAY

W2D7: REST DAY

Another PR on squat and leg extension as well!

Kate

W3D1: LOWER // SQUATS

Upper body days are amazing and i love this spilt<3

Marissa

I PR’D 120 ON BENCH TODAYYY FOR 3 REPS ARE YA KIDDING MEEE

Sarah Mac

W3D2: UPPER // CHEST + BACK

W3D3: REST DAY

Great workout! Really pushing it and think I can do even more! Looking forward to lifting heavier next week already.

So excited about how strong I’m feeling!

Sammie

W3D4: LOWER // DEADLIFTS

W3D6: ACTIVE RECOVERY DAY

W3D7: REST DAY

Great! Loved trying something different with this program

Kimi

W4D1: LOWER // SQUATS

W4D2: UPPER // CHEST + BACK

W4D3: REST DAY

PR on deadlift & HT! Was tired, but proud of pushing through!

This program is incredible!!  Hit a new PR :))

W4D4: LOWER // DEADLIFTS

SOOO good!! What an amazing program! I’m so glad to have done this and I learned so so much! I am so much stronger than I thought and I can’t wait to keep improving!

this was by far my fave workout britt. you slayed

Talor

this was hard!! but also I felt good!! it took exactly 90 mins

Allison

W4D5: UPPER // SHOULDERS + ARMS + ABS

Hard day at work but worth the rest from the gym

W4D6: ACTIVE RECOVERY DAY

Finished the program and start vacation now!

Went for a nice hike today to get moving!! Love being in the mountains

W4D7: REST DAY

Nicole

Definitely enjoyed the week to recover but I am very excited for the next four 😁

W3D5: UPPER // SHOULDERS + ARMS + ABS

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