Name: Playbook - Brynley Joyner - W5/D3 Upper body
Uploaded: 2024-03-01T12:58:25.763Z
Duration: 60 min
Description: W5/D3 Upper body

Macy

Cassie Speight

Anais du Preez

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Superset 1

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

-start in a plank push-up position
-Tap each shoulder, then lift each arm in front of you
-that is one rep!

Shoulder tap to raise

Superset 2

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

-start in a plane position
-send your hips up, and reach one hand back to the opposite toe, then return to plain position and do the same on the opposite side!
-that is one rep

Plank reach backs

Superset 3

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control
- then perform a regular bicep curl with your palms facing the ceiling!
-that is one rep!

Hammer Curl to regular curl

-perform a pull up!
-use a band if needed, if not just go regular!

Banded pull up

Superset 4

-lay on a bench, or on the floor
-Press the dumbbells straight up, and leave them up there, bring one arm down, to do a single press on each arm! That is 1 full rep

Chest press (double to single)

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Keep a slight bend at the elbow
- Raise your arms in an “L” position until you reach shoulder height 
- Lower with a slow and controlled movement & repeat on the opposite side! That is 1 rep!

Dumbbell L raises

-lay on a bench or on the floor
-keep the dumbbells extended over your head the whole time
-lift your feet off the floor for the whole time
-slowly bring your feet up to the dumbbells and down

Overhead leg raises

Circuit

W5/D3 Upper body

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

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Lori

This workout killed me🤣🫶🏻 Love it!

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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!

W5/D3 Upper body

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