Name: Playbook - Brittany Lupton - W4 - Upper Body 1
Uploaded: 2025-04-30T13:32:22.036Z
Duration: 45 min
Description: W4 - Upper Body 1

Banoo

feels good to be increasing my weight selection

Anna

Love the at home options, still so effective and structured which is exactly what I need

Triceps then push ups... #Killer  🔥🥲

Amélie

Brianna

I think I died during this workout and my soul kept going for me😂🔥☠️

Maria

Audra

Allison

Our first upper body lift of the week, we're working our chest, triceps * shoulders! Complete 3 sets x 10 reps for all exercises!

Incline Press
DB Flys
Shoulder Press
Lateral Raises
Tricep Kickbacks
Rotating Push-ups

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

*can perform flat on ground if no bench*

Dumbbell Incline Bench Press

DB Flys

- 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

Shoulder Press

Lateral Raises

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Keep core engaged, perform regular or on knees for assisted

Rotating Push-Ups

W4 - Upper Body 1

Hailey

this was a really good workout, have to work on my split squats as I do not have a bench but was still 🔥

Shantel

W1 - Lower 1: Glutes & Hamstrings

It was amazing, Had to modify some workouts, due to a wrist injury , like push ups! but overall my arms are on 🔥

Ally

I had a question about the rests. I'm not sure how to word it but if a movement has three sets in it, do you take the 45 second rest in between each set? For example, if I'm doing tricep dips and there are three sets of 12 am I taking a 45 second break in between each set of 12? Or am I taking a 45 second break after I complete all three sets of 12?

Karlene

W1 - Upper Body 1

Wao such a good workout for getting my stride back! Thank you!

Alicia

Amy Kulac

Thank you for that. Every time I do these workouts I get more and more confident.

Mikaela Secore

W1 - Upper Body 2

The abs workout was the icing on the cake 🥵

Legs are shaking! Great ab burner at the end 🔥

Emily

W1 - Lower 2: Legs & Abs

Zella

Michelle Giller 

W2 -  Lower 1:  Glutes  & Hamstrings

Michelle

W2 - Upper Body 1

Lila

Mariah

W2 - Upper Body 2 & Abs

was a good workout, was dying the whole time because I am sick 🤒

W2 - Lower 2: Legs

Ivette

Hallie Saunders

Here I was thinking I’d crush this workout, but this workout crushed me 😂

W3 - Lower 1: Glutes & Hamstrings

Rainbow2!

W3 - Upper Body 1

Wish there were examples on how to do exercises for those of us who don’t own benches.

Carley

Alexah Naccarato

W3 - Upper Body 2

The squat complex at the end 😮‍💨🤌🏼

Claire

Veronika

W3 - Lower 2: Legs

Shae

Diana

Tip : make sure you have enough energy or you'll end up like me.... dying on the floor and seeing stars 🤣

W4 - Lower 1: Glutes & Hamstrings

Double workout today and now some cardio and core. Happy Sunday!

Wk 4 - Upper Body 2

Great last workout for the at home program! Quads were burning 🔥 Can’t wait to start a new program next week!

Cassie

Lucy

I completed the program! 💪🏻

However, I felt like this workout got progressively harder 😂

W4 - Upper Body 1

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