Name: Playbook - Chanel DeLisser - W1/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO
Uploaded: 2024-03-04T18:10:48.603Z
Duration: 60 min
Description: W1/D4 ABS + UPPER BODY (back + triceps + shoulders) + CARDIO

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

Coursha

Ruth

Ebony

I hurt so bad !!!! Such a good workout !!!🤣🤣🤣🤣🤣🤣

Raven

I missed yesterday so I doubled up today!!! So proud of myself

Siobhan

Finally finished Week 1 on 10/19 
Did the first 3 days from 10/12-14 but my body was sore as hell so I had to take some days off in between getting
To day 4. Overall proud of myself for giving myself grace and having patience as I get back into the swing of things! 

“The biggest obstacle is one’s mind!”

Katisha

Brittney

Omg! I can’t believe I finished !! I am so exhausted but proud to finish week 1!!!

Tiffany

Loved this entire week of workouts. Great sweat!!

Meisha

Monica O

Kanesha

Derrian

bella

Tough workout…My arms were trembling while doing the ab portion. Loved it!🥰

Wanda

Great work out!! I feel great everytime I hit complete

Renee

Loved it the overhead cable pull down killed me 🔥

Dionne

Genee

Brittany

I wasn’t motivated to go to the gym today but I’m glad I did, feeling good! Great workout!

Leenette

Megan

Maria

Wow 😮 I completed my first week at the gym

Sianadeye

THURSDAY	
	
*5 min. dynamic warm up*	
	
BACK 	
- SA supported DB row (R. arm)... 3 sets x 12 reps
- SA supported DB row (L. arm). ... 3 sets x 12 reps	
Superset:
- kneeling cable face pull... 3 sets x 15 reps 	
- close grip lat pulldown... 3 sets x 15 reps 	
	
	
TRICEPS 	
- DB bent over tricep kickbacks...3 sets x 15 reps	
- lying DB french press...3 sets x 15 reps	
	
- tricep rope extensions...3 sets x 15 reps	
	
SHOULDERS	
- kneeling cable shoulder press (overhand) .... 3 sets x 15 reps	
	
- DB overhead march .... 3 sets x 15 reps	
	
- DB bent over rear deltoid flys... 3 sets x 15 reps 	
	
ABS	
- DB overhead scissor kicks.... 3 sets x 15 reps	
- mountain climbers.... 3 sets x 15 reps	
- plank jacks.... 3 sets x 15 reps	
	
	
CARDIO	
- stairmaster... 15 minutes; level 3-6

- Start in a split stance position, hinged forward at the hips
- Hold a dumbbell in one hand and place the other on a surface forward of the body for support
- Row the dumbbell up toward your hip, engaging your back
- Lower the dumbbell with control

SA supported DB row (R. arm)

SA supported DB row (L. arm)

SA supported DB row

- Get into a half kneeling position and hold the cable rope attachment with both hands
- Pull the rope towards your face keeping your elbows high and wide 
- Release to full arm extension

Kneeling cable face pull

- Grab the U-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close grip lat pulldown

Superset

- 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

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

Tricep rope extensions

- Get into a kneeling position in front of the cable machine
- Start with the bar at your shoulder, elbows slightly forward 
- Press the bar straight up overhead
- Lower back to starting position with control

Kneeling cable shoulder press (overhand)

- Hold a dumbbell in each hand with your arms extended overhead
- March your feet

DB overhead march

- 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

- Lying on your back, holding a single dumbbell overhead in your hands 
- Lift your shoulders blades and legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

DB overhead scissor kicks

- 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

- Start in a forearm plank, elbows under shoulders and hands out front 
- Keeping your core tight and back in a straight line from head to heel
- Jack your feet out and in for time or reps

Plank jacks

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

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

Ashley

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

Sage

W1/D1 GLUTES + QUADS + ABS + CARDIO

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

Autumn

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

Beauty

😭😭😭😭🔥🔥🔥🔥🔥😪😪😪😪💪🏼

Mahannie

W1/D3 ABS + HAMSTRINGS + GLUTES + 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

Timeka

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

💪🏽💪🏽💪🏽🔥🔥❤️❤️

Cornelia

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

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