Name: Playbook - Brynley Joyner - W1/D2 Upper Body (chest & back)
Uploaded: 2024-03-01T12:58:24.962Z
Duration: 65 min
Description: W1/D2 Upper Body (chest & back)

Killer workout!! Especially with the finishing push-ups to Superman. 🔥

Sarah

Olivia

Janelle

Annabelle

Gisele Rigo

Amazing! Best work out vibe ever!!!❤️

Gina

It’s so nice to have a structured and challenging routine!! Thank you ❤️

Courtney

Jillian

Incredible! These workouts are challenging me in a new way! 🤩

Makayla

Loved the workout. I’m used to heavy weights and less reps so the 15 was hard for me. Also would like to see what other variations are available. I don’t have the same equipment at my gym so I had to improvise. Otherwise truly loved it

Jules

Catherine

Kameryn Zito

This was my first workout program and it was AMAZING!!

Lynlee Jackson

Christine Lopez

Paula

Kayla Stock

Grace

Plus 30 minutes of cardio ❤️‍🔥❤️‍🔥❤️‍🔥

Elizabeth

Jacey McQueen

Yara

This is the exact workout I have been NEEDING! Intense strength training!

Always makes me feel so good & accomplished after! Thx Brynley! 🫶🏻🤩🤍🔥

Nichol 🫶🏻

Halle

schuitemans

Claudia

Sage

Aggie

Great lift to kick off March! 🤩🫶🏻🤍🔥

Elaine

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

*** can be Done with a barbell, or plate loaded machine for more advanced level work out, or dumbbells for a more beginner to intermediate style work out!

For dumbbells:
- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Chest press

- Using and underhand grip pull handles towards your hips    
-keep your chest up, your shoulders roll back, and think about engaging your upper back muscles for this exercise!
-pause for a quick two seconds before returning to starting position!

Underhand seated row

*** can also be done on the machine!

- Lying on the floor/bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell chest fly

- Lying on the bench/floor with knees bent 
- start with both weights extended above your head
-keep one arm extended while you chest press the other arm for the amount of reps, then switch to the opposite side

Dumbbell single arm chest press

Superset 1

- preform a push-up 
- Raise both your arms and your legs 
- Engaging your upper back & glutes as you lift
- Pause at the top
- Lower back to starting position

Push-up to Superman

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Complete all reps on 1 side then switch to the other

Dumbbell single arm bent over row

Superset 2

*** if you want to do these without a band, go for it! 

If you’re using a band, keep in mind that the last three reps should still be extremely difficult, if they are not, try to do the first half of reps without a band and finish the last with the band!

Banded pull ups

* you can also do these with a cable if you don’t have a band!

-start standing up with the band in your hands, engage your core, and pull the band up towards your chin keeping your elbows diagonally pointed up in a triangle position

-keep your chest up, core engaged, and make sure not to arch your back to get the band up!

Banded high pulls

Superset 3

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

W1/D2 Upper Body (chest & back)

#1 START HERE!

Nancy

Mayzie

Halen

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Not going to lie, I detest the static lunges a little bit, but I get them done because I enjoy a challenge💪🏼 leaves me shaking for real😮‍💨

Mary

I LOVED IT. Despite being at my home gym, everything was doable yet challenging after finally getting back into working out consistently.

Caroline E

W1/D1 Lower body

Cheyanne

i meant to hit 5 stars but my hands were sweaty from this AMAZING workout 💞🤩

Kailyn

W1/D3 Full Body

Cadence

Started off with a short cardio session - it’s been a while 😅 
Soooo excited for this!

Natalie

W1/D4: ACTIVE REST

It was good I just need something better for hip thrust cause I’m to short for the bench

Emma

W1/D6: Lower body (glutes)

Love that these days are implemented!! Training for a half marathon so it makes getting in a long run possible!

Anna Clare

Tried Orange Theory for the first time! It was so much fun!

Lauren

Pilates glass is always a good class. 😊

Destine

W1/D6 TRY A NEW CLASS!

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Giulia

Darian

W2/D1: Lower Body (Glutes & Hamstrings)

Christina

Emily

W2/D2: Upper (Back & Bi’s)

Lauren Prescott

W2/D3: Full body

W2/D4: ACTIVE REST

Marisa

W2/D5 Lower Body (Glutes)

Kylie

Ava Gallagher

W2/D6 TRY A NEW CLASS!

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

Challenging as always! But every time I finish these workouts, I feel grateful that my body is able to handle the challenge. Also the exercise sequence is smartly composed <3

Dilara

Cortni Curtis

W3/D1 Lower body (glutes focused🔥)

Mahi

W3/D2 Pull Day (back & Bi’s)

Loved it, got my boyfriend sweating as well :)

Madi

Lexi

W3/D3 Full Body

W3/D4: ACTIVE REST

Eden

Brooke

W3/D5: Quads Focused Leg day!

I tried mat Pilates! I did not like it but glad I pushed myself to try something new hahah

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Lily

W4/D1 Lower Body

Morgan

W4/D2: Back, Bi’s & Abs

Had to make adjustments with my new gym but enjoyed this a lot!

halle

W4/D3 Full Body

W4/D4: ACTIVE REST

Holy moly that was hard! It took me 65mins

Great workout! Did it on my bday and loved it! 💗💗

Pilar

W4/D5 Lower Body

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

Cassie

Cami

Meredith

W5/D1 Lower body

Nice and fast. Abs at the end had me questioning life 😂

Nadine

W5/D2: Upper body: push- shoulders & chest

Kathleen

Great full body workout to start my morning! Felt strong and ready to conquer the day! 💗

W5/D3: Full Body

W5/D4: ACTIVE REST

Gabrielle

Jason Cortez

W5/D5: Glutes focused leg day + abs finisher!!!

W5/D6 TRY A NEW CLASS!

W5/D7: REST!

Morning Mindset 📖⚡️ (wk. 6)

Loved this one! Enjoying the cardio kick 🥵 I was dripping! ❤️‍🔥

W6/D1 Lower body

W6/D2 Upper body

Surprised myself by actually being able to lift the barbell for shoulder press today!

W1/D2 Upper Body (chest & back)

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