Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:48.807Z
Duration: 60 min
Description: W3/D4

Doing the pull ups with a wide (shoulder) grip is hard AF! I was only able to do 8. Help me Jesus!

Cherrelle

It was hard for me today but did complete my workout.

Ruth

I love this upper body workout 🏋️‍♀️🤸🏽‍♀️

Bella

Sheeesh this the one I love so much 🥵🥵🥵

Aterra

Teaira

Pria

That abs session was difficult but pushed through!!

Alexis

Ayana

Kyla Demas

Tremely

Shonda

Sucess@2023

Tough workout but I got through !! 💪🏾

Challenging workout but pushed through 🔥

Mecca Scarborough

Jade

Selena Smith

DeeDee

Happy birthday to me!!! 31 never felt so good 🙃

Antoinette

Charmell

Another workout down!! Still gotta be careful w some of these exercises bc of my arm injury. Some are a bit advanced for my arm. I just do the best I can. Even if I feel gym peeps think I’m whimpy going all the way down on arm dips or the close grip push ups lol they don’t know what’s goin on!  Haha One more work out down tho!!!! 🎉🎉🎉🎉

Maria

It’s was great, those plank crunches did it for me 🥵🥵🥵

Vicky Smith

Tanea

I came to the gym an hour and 15 min before it closed, so I couldn’t F* around but I think this was my best workout

Passion

Ariana

Pushed through but it was hard today 🙃

Imani

I wish it was a modified version for the side planks workout…I really struggled with that workout 🤦🏾‍♀️🤦🏾‍♀️🤦🏾‍♀️

Lynndrell

Today was super frustrating. I couldn’t do all my sets at a steady pace. The side plank crunches and the push ups were difficult for me! I feel defeated. And that I hate 😤

Shantelle

Those bench dips were not a joke today and I felt a little discouraged since I used to do them with ease but I conquered them like a champ and I’ll only get stronger 💪🏿

Coursha

Natacha

Shurida

I find myself excited for the next workout when I’m done with one #majorprogress

Mariela

Destinee

Today definitely humbled my upper body strength but it felt so good after

Debra Oh

Cindy

Monica

Great upper body workout 🏋️‍♀️ Feeling pumped! I love it!!! Trust the process

Lorna

Whew! This the workout that humbled me I ain’t lying yall🤣

Kennidi

Had to push through, today just wasn’t a good gym day. Workout was great though.

Armanni

Dionne

Great workout!!!! I thought it would be quick & easy but definitely wasn’t!

justise 

Debbie

THURSDAY	
*5 min. dynamic warm up*	
	
CARDIO:	
- 5 minute sprint intervals - 6-8 rounds (20 sec. ON ... 10-12 sec. OFF)	
	
BACK:	
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (L. arm)... 3 sets x 15 reps	
- Machine assisted pull ups ... 3 sets x 10 reps 	
	
TRICEPS: 	
- Close grip modified push ups (on knees)...3 sets x 15 reps	

- Cable overhand row to tricep extension...3 sets x 15 reps	
	
- Bench dips...3 sets x 15 reps	
	
ABS	
... TIMER: 25 SEC ON X 12 SEC OFF  	
- Side plank crunches; knee to elbow  (R. side) 	
- Side plank crunches; knee to elbow  (L. side) 	
- Mountain climbers 

KEY: 					
BB= Barbell 
DB= Dumbbell 	
KB= Kettlebell	
SA= Single Arm 	
SL= Single Leg

Complete 6-8 rounds of treadmill sprints. Find a speed that works best for you to complete at least 6-8 rounds. 

- Set the treadmill speed to 
- Sprint for 20 seconds, then rest for 12 seconds 

EXAMPLE: 
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs
* Sprint for 20 secs   —> then rest 12 secs s
* Sprint for 20 secs   —> then rest 12 secs
* Then repeat sequence until all rounds are completed

5 minute SPRINT INTERVALS

- 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

- Stand in front of the assisted pullup machine
- Grip the handles using an overhand grip that’s wider than your shoulders
- Step onto the foot bar
- Pull your body up so your chin is slightly higher than your hands
- Slowly lower your body back down to the starting position

Machine assisted pull ups

- Perform close grip push-ups off your knees

Close grip modified push-ups (on knees)

- With a rope attachment to a high pulley perform a high row 
- Once your elbows are at your sides transition into a tricep extension

Cable overhand row to tricep extension

- 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

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your top elbow engaging your obliques
- Extend and repeat

Side plank crunches; knee to elbow (R. side)

Side plank crunches; knee to elbow (L. side)

- 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

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Perfectly explained! Can’t wait to see my progress!

Candice L.

I had to resubmit my pics! Hopefully I did it right this time! 🤍

Carlea

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Great workout. Gave me the challenge I needed after coming off of a break. Can’t wait to see where I am week 6.

Ashley

Tiffanie W.

Gonna feel that Tom but in a good way lolol 🍑🍑

Naadu ago

W1/D1

Great upper body. Got a good sweat in. 💪🏾💪🏾

Olivia

W1/D2

Jazlyn

It was great not too bad! But I definitely felt the burn

Nandi

W1/D3

Great workout. My lower body is still on fire from last workout. Was greatfull for this upper body workout. Round 2 looking better

E Bulcis

W1/D4

Jazie

Nothing short of amazing, you allowed me to see what my body can do & im forever grateful. Thank you 🫶🏿 & Congratulations, this program is amazing🥳

Gorgeous

W1/D5

Motivating. I was super sore and the workouts you put together pair so well because it stops those muscles from aching and make other ones sore lol

W3/D4

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