Name: Playbook - Chanel DeLisser - W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO
Uploaded: 2024-03-04T18:10:48.591Z
Duration: 60 min
Description: W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Ashley

Burned a lot of calories!! Loved it!! All the workouts weren’t too complicated to follow!

Autumn

Nykia Ramsey

LOVED IT!!!!!! So much, it’s high level training!! So impressed and happy that i found you as a coach

Cornelia

Ruth

Tiffany

Tindio

Tanya

Erica

Excellent upper body workout! I feel so accomplished. 🏋🏽‍♂️🧡

Angela

Raven

Great workout! My arms are weak! I really need to work on them more. It took me an hour & a half to complete. Total calories burned was 560. My goal is usually 500. Glad I exceeded my goal.

Siobhan

Sierra

Chile this workout!!!! It was definitely an awesome workout. Super excited for the rest of week 1 🫶🏽

Timeka

Day 2 was great finished in 2 hrs 52 mins. Def felt like a fish out of water at times but I kept pushing…I reminded myself: 
I AM STILL HER 💜💪🏾

Katisha

Angel

Faye

Brittney

Kyla Demas

Amazing workout it’s way different then the other programs I’m surprised I did the stairs without holding on the entire time 🔥🔥

Japava

Janine

So hard but I refuse to stop!!! Can’t wait to see the shredding that will happen

Nina

Andrea

Fireeee upper body day. Never sweat like that for a SINGLE upper day.

Meisha

Zhane

Shana

Derrian

Amazinggggg !!! Defo can’t wait for tomorrow!

bella

kyana

Ismméa

DeEbonique

Debbie

The amount of exercises made it very challenging, but overall a great upper body workout!

Patreka

Great!!!! wasn’t able to get that 15mins on the stair master! Aiming for it next time

kristen

Dionne

Cynthia

Kris

Leane

Friday’s are just as important as Mondays! 🔥🔥🔥

Mwange

Great work out! Second day back after 6 weeks of post partum . I’m definitely feeling it !😁✌🏽

Loved the workout, got to get a sweat in while working upper body

Leenette

It was good but that did not take me no 60 minutes!!!

Maria

Lovingly rewarding workout! Thanks Chanel

Maciah

Burgundyy

Sianadeye

TUESDAY	
	
*5 min. dynamic warm up*	
	
BACK 	
- SA seated row (R. side)... 3 sets x 15 reps 	
- SA seated row (L. side). .. 3 sets x 15 reps 	
	
Superset:
- BB bent over row.... 3 sets x 15 reps 	
- DB bent over rear deltoid flys ...3 sets x 15 reps 	
	
BICEPS 	
- barbell curls ... 3 sets x 15 reps 	
	
- alt. DB hammer curls... .. 3 sets x 16 reps	
	
- reverse lunge w/ bicep curl ... 3 sets x 12 reps	
	
TRICEPS	
- DB bent over tricep kickbacks ... 3 sets x 15 reps	
- lying DB french press.... 3 sets x 15 reps	
	
- bench dips... 3 sets x 15 reps	
	
ABS	
3 exercises ... 3 sets x 15 reps 	
- reverse crunches 	
- suitcase crunch 	
- mountain climbers 	
	

CARDIO	
- stairmaster... 15 minutes; level 3-6

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position

SA seated row (R. side)

SA seated row (L. side)

SA seated row

- 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

BB bent over row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over rear deltoid flys

Superset

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

Barbell curls

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alt. DB hammer curls

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees, while simultaneously curling the dumbbells up
- Step forward back to the initial position, while lowering the dumbbells
- Repeat on the opposite leg
- Alternating back and forth for time or reps

DB reverse lunge w/ bicep curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB bent over tricep kickbacks

- 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

Lying DB french press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

Suitcase crunch

- Place your arms extended by your sides 
- Roll your legs inward toward your chest
- At the top raise your hips off the ground

Reverse crunches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

The stairmaster works the entire lower body- quads, hamstrings, calves, and glutes.

- Set stairmaster speed between level 3-6 
- Try your best to not hold onto the handles of the machine the entire time. CHALLENGE YOURSELF!

15-MINUTE STAIRMASTER

W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Wooo, my shins are protesting, but the rest of me feels good!

Really good 
Different than what I’m used to 💦👏🏽❤️

Sage

W1/D1 GLUTES + QUADS + ABS + CARDIO

Beauty

😭😭😭😭🔥🔥🔥🔥🔥😪😪😪😪💪🏼

Mahannie

W1/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Me and my Mom have been crushing it 💪🏿 😮‍💨

Coursha

Ebony

W1/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

This workout kicks your butt, but in a great way!!! #ThePerfectPush

Chelsea Ward

Eternity

Savannah

W2/D1 GLUTES + QUADS + ABS + CARDIO

Bella

Excited to be on week 2! 
The workout itself took 2hrs and 15mins. I kept a timer going to push myself and I kept an eye on my rest times and followed the prescribed rest times more. 
Let’s keep growing ladies!! 💕

W2/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

W2/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

I’m so happy!! This week I’ve had to increase my weight on just about every exercise or machine 😄

🏋🏽‍♀️🏋🏽‍♀️❤️❤️🥰amazing

W2/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

What’s an alternate leg press exercise when I don’t have that equipment available?

Amber

❤️❤️🏋🏽‍♀️🏋🏽‍♀️💪🏽

W3/D1 GLUTES + QUADS + ABS + CARDIO

W.B.S

Getting stronger❤️❤️💪🏽💪🏽

W3/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

💪🏽💪🏽💪🏽🔥🔥❤️❤️

W3/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Shardaa

W3/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

Another great workout! I can see my body transforming. I can definitely tell I am gaining more muscle.

Apryl

W4/D1 GLUTES + QUADS + ABS + CARDIO

Antoinette

W4/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

Selfmotivated2bebodied@gmail.com

Still can't get to grips with cable kicks; otherwise 😊

W4/D3 ABS + HAMSTRINGS + GLUTES + CARDIO

Enjoyed this programme.. have done it twice!

W1/D2 ABS + UPPER BODY (back + bicep + triceps) + CARDIO

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