Name: Playbook - Brynley Joyner - Week 4 day 3: Upper Body (PUSH day) + abs!
Uploaded: 2024-03-01T12:58:25.644Z
Duration: 60 min
Description: Week 4 day 3: Upper Body (PUSH day) + abs!

Sydney

Bianca

This was so good. I’m getting back into the gym and I am dying at how good this is

Gabrielle

So killer. Please don’t ever stop making workout programs🙏🏻

Caity

Some of these were exercises I had never done before which I know will make me so sore tmr and I’m here for it 🥵🔥

The front raise burpees destroy me every time lol

Madi

Today is a push day plus adding some abs at the end! You’ll be using a barbell some machines and a set of dumbbells! 

Experiment with a weight that works best for you, do you want to be able to perform the exercise with proper form but the last three reps should be extremely challenging! That’s how you know you’re using the right amount of weights

- Press barbell above your head & then back to starting position
-keep your core engaged and don’t arch your back 

****modification: use dumbbells that are lighter!

Barbell shoulder press

-use the chest press machine
-well your shoulders back and with good posture push the handles forward and slowly lower back to starting position

Machine chest press

-palm is facing inward & you’re pressing straight up! 
-10 per arm!

Dumbbell neutral grip shoulder press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

dumbbell skull crushers

This has many exercise all in one!

Start with the front raise, then move through a squat and jump to a plank, push-up, jump back & stand up!

That is 1 rep!

Front raise to burpee push-up

Weighted sit ups

-come up with the opposite arm each time!
-12 total

Plank up downs

Sit in a wall sit with 1 dumbbell in hand.

Push the Dumbbell straight out and then straight up!

That is 1 rep, complete the amount of reps as instructed while staying in the wall sit the whole time!

Wall sit push press

Week 4 day 3: Upper Body (PUSH day) + abs!

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 4 day 3: Upper Body (PUSH day) + abs!

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