Name: Playbook - Brynley Joyner - Week 6 day 3: PUSH DAY + abs
Uploaded: 2024-03-01T12:58:25.942Z
Duration: 50 min
Description: Week 6 day 3: PUSH DAY + abs

Sydney

Scarlet

Tasia

My shoulders are shaking during this ab finisher

Madi

I want you to go a little heavier than usually here! It’s lower reps than normal so pic up a heavier weight! If you usually do 10lbs, try 15!

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

DB  chest press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- 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

-using dumbbells
-lift one arm in a front raise & the other in a lateral raise (making an L shape)
-alternate back & forth 
-10 per arm

L alternating raise

-on the machine, hold a neutral grip.
-work one arm at a time
-10 per arm

Single arm neutral grip shoulder press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

This circuit is for your core but you will also be working a little bit of arms as well! Start with the first exercise complete the amount of reps take a quick breather and then go on to exercise number two and so on till you get to the bottom of the list then take a break and start round number two!

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

15 per side, 30 total

Dumbbell russian twist

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

***modification: no push-up OR knee pushups

Inchworm to push-up

-start at your elbows and move up to push-up position and then back down to your elbows! 

That is one rep!

Elbow high plank

Abs finisher

Week 6 day 3: 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 6 day 3: PUSH DAY + abs

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