Name: Playbook - Chanel DeLisser - W3/D4
Uploaded: 2024-03-04T18:10:48.809Z
Duration: 60 min
Description: W3/D4

Goodness my traps and arms are on fire🥹

Whitney

E Bulcis

Michelle

Sianadeye

Tremely

Dionne

Great workout! I’m very proud of how this program is helping me gain the results I’ve always wanted to achieve.

Jasmine

My upper body is looking good and l feel stronger!!! Thanks girl☺️

Ruvimbo Maponga

Roshelle

Brittney

Regina Stewart

Trea

Bella

Francine

Today was awesome! 😍😍🔥🔥 can not underestimate upper body days!🤌🏾🤌🏾🤌🏾

Destinee

Tedra

Maya

Shea

❤️❤️❤️❤️❤️❤️❤️❤️

Ayessa Fabro

Oeeee I mean I love and hate you at the same time girl, I am beattt. But I love it thank you ❤️🤗

Jeandaura

Kathy Le Maitre

Shandar Edwards

THURSDAY

5 MINUTE WARM UP: (2 sets each | 35 sec each move) NO REST 

- Shoulder stretch 
- Arm circles 
- Shoulder twists 
- Back extension stretch 

——————————————————————

HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Jump rope
- Pop squats 
- Superman 
- Plank jack

——————————————————————

BACK: 
4 sets of 15 reps each

- Dumbbell Lying Rear Delt Raise
- Seated cable row 

——————————————————————

TRICEPS: 
3 sets of 15 reps each

- Bench dips
- Lying Dumbbell Tricep Extension
- Cable Tricep extension

——————————————————————

SHOULDERS: 
4 sets of 12 reps each

- Seated lateral raise  
- Dumbbell seated Arnold press

5 MINUTE WARM UP: (2 sets each | 35 sec each move) NO REST 

- Shoulder stretch 
- Arm circles 
- Shoulder twists 
- Back extension stretch

- Place both arms together behind your back
- Lift as high up as you can
- Lower down and repeat

Shoulder Stretch

- Stand with your arms elevated to the sides
- Make circles with your arms to loosen up your shoulders

Arm circles

- Twist your whole body towards one side 
- Repeat on the opposite side
- Focus on full range of movement

Shoulder Twists

- Lay face down on the ground
- Use your arms to push your upper body off the ground creating an arch and stretch

Back extension stretch

Warm up

HIIT CARDIO:  
4 sets each (25 sec ON / 10 sec OFF)

- Jump rope
- Pop squats 
- Superman 
- Plank jack
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 
__________________________________________

EXAMPLE: 
* Do 25 secs of exercise #1  —> then rest 10 secs
* Do 25 secs of exercise #2 —> then rest 10 secs
* Do 25 secs of exercise #3 —> then rest 10 secs
* Do 25 secs of exercise #4 —> then rest 10 secs
* Then repeat sequence until all rounds are completed

Jump Rope

- Start with your feet hip width apart
- Jump your feet wide and press your hips back lower down until 90 degrees
- Jump your feet back to starting and repeat

Pop-Squats

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jack

HIIT

BACK: 
4 sets of 15 reps each
 
- Dumbbell Lying Rear Delt Raise
- Seated cable row 
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Lying face down on a flat bench
- 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

Dumbbell Lying Rear Delt Raise•

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Rows•

BACK

TRICEPS:
3 sets of 15 reps each

- Bench dips
- Lying Dumbbell Tricep Extension
- Cable Tricep extension
__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 15 reps of exercise #1  —> then rest 15 secs
* Do 15 reps of exercise #2 —> then rest 15 secs
* Do 15 reps of exercise #3 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- 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

- Start by lying flat with a dumbbell in each hand
- Lower the dumbbell behind your head
- As you raise up make sure your elbows don't come forward
- Engage your triceps as you go up

Lying Dumbbell Tricep Extension

- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep extension

TRICEPS

SHOULDERS: 
4 sets of 12 reps each

- Seated lateral raise  
- Dumbbell seated Arnold press

__________________________________________

In sequential order, do each exercise for specified duration, followed by specified rest time. 
__________________________________________

After completing a full round of the exercises listed, repeat sequence from the top. 

__________________________________________

EXAMPLE: 
* Do 12 reps of exercise #1  —> then rest 15 secs
* Do 12 reps of exercise #2 —> then rest 30 secs
* Then repeat sequence until all rounds are completed

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated Lateral Raise

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

SHOULDERS

W3/D4

It was rough. I wonder if the next days will be the same routine. Ugh. I will get faster.

Kinthesia

Killed me - my only gripe is hip thrust and squats take everything out of me. Wish they were fronted towards the beginning of the workout. I was losing energy and hope lol

Cordell Riddick

Zarah

W1/D1

Perfect workout! Love the HITT + Ab workout at the front of the workouts!

Joel

W1/D2

Great day 3. Only issue was equipment availability in the gym. I improvised a bit but I don’t feel guilty bc I know I put in work.

R1-W1-D4 holy legs are killing me from the last workout. Now I feel stronger

W1/D3

It was awesome my triceps feel so hard !!!🔥

Olga

W1/D4

R1W1D5 redo week over feeling great glad I repeated week one now on to week 2

W1/D5

Traci

Kendra Anderson

W1/D6 *OPTIONAL*

It was amazing and I feel Strong!! 💪🏽

R1W2D1 feeling sick bit pushed thru until last workoutbhad to skip day 2 hope to be better 🙏 🙂 💪

W3/D4

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