Name: Playbook - Brittany Lupton - W4D2: UPPER
Uploaded: 2024-04-01T16:30:56.606Z
Duration: 45 min
Description: W4D2: UPPER

Liana

Hannah

Shae

Allison

Amy Sheeran

Cierra Mae

Maria

Jenna

Morgan Edward

Brooke

Christine

Jordan

My muscles are tryna bust out of my skin no cap

Frankie

Abigail

Ashley

felt so strong today doing this workout🥹

Sydney

My favorite lift of the program ❤️💪🏻

Kate

Gabriella Barone

Hamilton

I can definitely feel that I am stronger than the first week. So fun to see progress. Back & biceps is for sure my favorite day 💪💪

Audrey

Felt great after being sick most of last week.

Sierra

BACK DAY IS THE BEST DAY💪🏾👌🏾💙💙💙💙💙

Makenzi

Kimberly

Lisa

Erin Cecil

“To failure” 👀🔥🫠 I was prepared cause I like to see what I’m doing prior, to plan the morning. But geez girl lol it was another thing to actually do it. Loving your workouts and recipes!! Thank you for helping me reach my goals. You’re a vibe and a positive force, may you continue to shine bright!!! 🏋️‍♀️❤️‍🔥💪💀🫠💯

Leona

Paige N

Tiera

Taylor

Payton

Lexi

Elizabeth Frank

Sophie

AMRAP Assisted Pull-Up's (6-8 range)
Bent Over Rows
Lat Pulldowns

Superset 1:
Chest Supported Rows
EZ-Bar Spider Curls

Rear Delt Flys
Alternating Hammer Curls

AMRAP - shoot for as many reps as you can here!

Assisted Pull-Ups

- 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: Bent Over Dumbbell Rows

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

Lat Pulldowns

3x10 Chest Supported Rows
3x10 Straight Bar Spider Curls

Chest Supported Rows

- Support your chest into an incline bench
- Curl the EZ-bar up toward your shoulders keeping your elbows pointed toward the floor
- Lower the bar into a deep stretch in your biceps

EZ-Bar Spider Curls

Superset 1:

- 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

Rear Delt Flys

- Stand with feet directly under your hips 
- Lengthen the arms and keep the weights facing your body  
- Curl one arms at a time as you activate the bicep 
- Move in a slow and controlled manner

Alternating Hammer Curls

W4D2: 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

Emily

New Program SHRED!

Cassea

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

Dana Niemisto

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

W1D1: GLUTES

Kylie

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

kaitlyn 

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 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Sarah Mac

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!

Ricardo

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 ❤️

W2D3: HIIT CARDIO + CORE

I’m gonna feel this tomorrow for sure 🤪

Brittany Adams

W2D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! I felt I could go heavier with less reps!

It was my first time trying cable lateral raises and I literally couldn’t do one 😭 so I had to switch it to something else but everything else was so fun to do!!! 🔥

I loved the pushups at the end! Definitely need to integrate these into my workouts more!

W2D5: UPPER

Brutal!  But SO good!  Definitely would do this one again!!

W3D1: GLUTES

Michele

Negatives were hard!!  Good bicep workout :)

Those negatives at the end! 😅 definitely killed my arms and back off! 😆 loved it, thanks Britt!

Kaitlyn

W3D2: UPPER

It was rough, definitely felt the burn in core. Lol.

OMG!!! This one feels so good!!! The burn is real!!!

Annette Pineiro

W3D3: HIIT CARDIO + CORE

W3D4: FULL LOWER BODY + GLUTES BURNOUT

W3D5: UPPER

Feeling a little under motivated today but still came in and feel good about todays workout. Happy Saturday!

W4D1: GLUTES

Cardio was amazing! 🤩 definitely feeling sweaty! 😅 - the ab finisher was a perfect way to end my workout!

My favorite work out of yours! Fire! 🔥

Annmarie

W4D3: HIIT CARDIO + CORE

Kicked my booty, I love glute days 🙌🏼

Leah

Aundrea

W4D4:  FULL LOWER BODY + GLUTES

Karley

This is my first time ever finishing a challenge! Wow. Proud of myself but really Brittany made this challenge so awesome and easy to follow. ❤️‍🔥 Now I gotta decide which one to do next.

W4D2: UPPER

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