Name: Playbook - Brynley Joyner - W1/D3 Upper body PUSH
Uploaded: 2024-03-01T12:58:25.142Z
Duration: 65 min
Description: W1/D3 Upper body PUSH

Annabelle

Jami

Tori

Matt

It was amazing ❤️ thank you for these workouts

Marissa

Cathy

Anais du Preez

Ariana

Jessie

schuitemans

Annika

Katlin 

Cat 💓

I couldn’t finish the push ups… upper body is on fire

Annie Holsomback

GEEZ! My arms gave out on the push-ups 😭😵 so good!!

Maddie

Karla

I think this was by far my favorite arm day!!! My arms are jello and for the chest press I did bench and literally PR’d!!!

The burpees were no joke. Like nothing I’ve ever done before. So proud of myself for completing this toughy

Claudia

I am using a machine bench that leans back a bit but you can use whatever type of shoulder press your gym has! Go heavy for this one! We are doing four sets the first two will be 10 reps the second two will be eight reps! After the machine most of the reps of the work out will be higher with lower weight so make sure you use a heavier weight for this one exercise!

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

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

Dumbbell floor/bench chest press

- Start with your arms extended above your shoulders and a dumbbell in hand (you can use to and push them together or you can use one and hold it the way I am in this video)
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- With back supported hold two dumbbells at your shoulders 
-keep one side in a holding position while you press the other arm up to the top when you bring it down to the alternate side and keep alternating for the amount of reps (10 per side, 20 total!)

Static hold shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope handles down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

-for this movement I’m using a barbell but you can also use a set of dumbbells if you want to go lighter or for convenience!

Start by jumping to a plank and push-up when you come up bring the barbell or dumbbells up into a clean to squat to press! 

As he bring the weight back down to the floor jump out for the next rep into the plank push-up!

Burpee variation: clean squat press

This is your finisher superset start with the first exercise, and then do the second exercise right after then take a 30 second rest in between and complete three more rounds!

Hang from the squat rack bar or any pull up bar!

engage your back and lats and squeeze your core to help with swinging

Drive one knee up at a time in a diagonal motion towards your chest

10 per leg 20 total

Hanging abs crunches

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Finisher superset

W1/D3 Upper body PUSH

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W1/D6 Booty day!!

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

The hardest one I have done😮‍💨😮‍💨💪🏻

W2/D1 Full body

Macy

Wowowow that last circuit was pretty much the best burner ever

Desi

W2/D2 Lower Body

W2/D3 Upper Body PULL

My first spin class this morning! So sweaty but totally in love with it!!

W2/D4 Active rest day

Great workout babe 💘💪🏼 thnx 🥰🥰🥰

Loved this full body workout! ❤️‍🔥❤️‍🔥

Jessi

W2/D5 Full Body

I was dying. Especially during those last 5 rounds but LOVED it!!

Cierra Mae

Hana

W2/D6 Glutes & Hamstrings

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Would be nice to have a warm up set at the beginning

So hard to get through these! But, feel great after.

Crista Marie Viera

W3/D1 Full Body

Victoria

W3/D2 Lower Body: (Glutes, hamstrings & quads)

Angela

Micaela Cilloniz

W3/D3 Push: shoulders, chest, tris

W3/D4 Active rest day

the perfect combo of everything and loved finishing w burpees

Maria Carolina

W3/D5 Total Body

W3/D6 GLUTES!

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

Hannah

I absolutely loved this one! I did an incline walk for my for my cardio.

Alexa

love this workout, one of favorites so far!🥵🔥🔥

Jersi

W4/D1 Full body

Rachel

W4/D2 Pull: back & Bi’s

Jordan

W4/D3 Lower Body

W4/D4 Active rest day

didn’t love the cable pull through as but everything else was great!

The perfect workout! Great mix of tough yet doable

W4/D5  Full Body!

W4/D6 Lower Body: (Glutes & Hamstrings)

Played ultimate frisbee with a bunch of my friends! Amazed by the fact that that 1 hr of movement made my day so much better!!!

W1/D3 Upper body PUSH

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