Name: Playbook - Chanel DeLisser - W4/D2
Uploaded: 2024-03-04T18:10:49.583Z
Duration: 60 min
Description: W4/D2

Ariana

E Bulcis

Finished!!! Yay!!! W4d2!!! 🥳🥳💪💪

Maria

🔥🔥🔥🔥💪🏽💪🏽💪🏽💪🏽👏🏽👏🏽👏🏽

Llis

Marie Lamour

Christina McDuffie

Bella

My triceps have blossomed and are looking AMAZING!!! Thanks girl

Farrah💜

*HIIT CARDIO + ABS + UPPER BODY *
- DB= Dumbbell 
- SA= Single arm

- 5 min. dynamic warm-up
- 5 min. cardio 


HIIT CARDIO. (4 rounds… TIMER: 25 SEC ON X 15 SEC OFF)
Battle ropes 
Jumping jacks 	
Lunge pop sqaut	
Suicide planks 	
	
	
BACK 	
4 exercises (2 supersets)... 3 X 15 reps 	
SS 1	
SA supported DB row (R. arm)	
SA supported DB row (L. arm)	
Rear deltoid fly machine 	
	
SS 2	
Lying half supermans w/ DB back row (use light weights)	
Floor seated rope lat pull downs 	
	
BICEPS X SHOULDERS 	
3 exercises ... 3 X 15 reps	
Alt. DB shoulder press 	
Alt. DB bicep curls 	
DB lateral raise to bicep hammer curl 	
	
	
TRICEPS 	
4 exercises (2 supersets)... 3 X 15 reps	
SS 1	
Overhead tricep extensions (back facing machine) 	
Incline bench push-ups 	
	
SS 2	
Lying DB french press 	
Bench dips

- Set treadmill incline to 5
- Set speed between 3.0 - 5.0 mph

Complete the jog for a total of 5 minutes.

5- MINUTE JOG

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 15 secs
* Do 25 secs of exercise #2 —> then rest 15 secs
* Do 25 secs of exercise #3 —> then rest 15 secs
* Do 25 secs of exercise #4 —> then rest 15 secs
* Then repeat sequence until all rounds are completed

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

*alternative move (Standing db boxer punches)

Battle ropes

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks -

- Start standing with your feet close together
- Jump up, splitting your legs in the air
- Landing and lowering peels into a lunge position (both knees bent to 90 degrees)
- Jump up out of the lunge and land with your feet close together once again
- Repeat Landing in a lunge on the opposite side
- Alternating back and forth for time or reps

Lunge pop sqaut

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Suicide panks

HIIT CARDIO

- 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)

- Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level
- Tighten your core throughout the movement
- Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder)
- Pull the weight, focusing all of the tension in your shoulder muscles
- Pause when the handles are at your sides then slowly return to the starting position
- Do not allow the plate to touch the weight stack

Rear deltoid fly machine

Back superset 1

- Lying on the ground face down with light dumbbells held overhead
- Raise your upper body and engage your glutes
- Pause at the top
- Pull the dumbbells back engaging your lats
- Extend your arms back to overhead, then lower back down to starting position

Lying half supermans w DB back row (use light weights)

- Seated on the floor grip the rope overhand
- Pull the cable down toward the top of your shoulders, flaring your elbows wide
- Squeeze your upper back and pull the shoulder blades together
- Return the cable with control to starting position

Floor seated rope lat pulldowns

Back superset 2

- Hold two dumbbells at your shoulders 
- Press a dumbbell up to full arm extension
- Lower it to the starting position
- Alternate arms

Alt. dumbbell shoulder press

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell bicep curls

- From a seated position
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Curl the dumbbells with your palms turned inward (facing the midline of your body)
- Lower the dumbbells to the starting position

DB lateral raise to hammer curl

Biceps/Shoulders

- Begin with your back to the to cable and hands overhead, elbows close to temples and bent to 90 degrees
- Pull the rope forward until your elbows are straight
- Slowly bend your elbows returning to starting position

Overhead tricep extensions (back facing machine)

- Stand facing the end of a bench or sturdy elevated platform
- Place hands on edge of bench or platform, shoulder width apart
- Position forefoot back from the bench or platform with arms and body straight (Arms should be perpendicular to body)
- Keeping your body straight, lower your chest to edge of box or platform by bending the arms
- Push your body back up until arms are extended

Incline bench push-ups

Triceps superset 1

- 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 -

Tricep superset 2

W4/D2

Kelbie

Great, helped raise the bar for my workouts

Tequila

Baby it was intense but I pulled through and did what needs to be done.

Latifah

W1/D1

Candice

The trio towards the end always gets me 🥲

Charity

My arms are officially screaming, but it’s totally worth it.

W1/D2

Baybeeee I’m tired lol great workout tho

Whitney

Ruth

W1/D3

Tlhogi

W1/D4

Great workout though I had to improvise on some due to my heavy chest. I pulled through.

W4/D2

Community

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