Name: Playbook - Demi Bagby - W1/D2 Upper Body
Uploaded: 2023-06-19T15:00:29.250Z
Duration: 45 min
Description: W1/D2 Upper Body

Will definitely have to work on my diamond push ups and pull ups.

Nick Sacco

Nici

Ryan

Amélie

Richelle Jones

Kelsey

Another great workout by Demi! Definitely left me tired by the end!

Gavin

Samantha

Never want to see anothet diamond press up😭 demi Bagby is a life ruiner 😂😂😂

Emily

Not many people can do pull-ups so maybe give ideas on easier variations!:)

Deline

I had to do the lat row instead of the pull ups. Not quite there yet.

Bree

Yay! Day 2 completed! 🥰👊 I cant take any pullups yet, but it will come! I feel it ❤️🥰

Ingrid Kristine

Brianna

AMAZING!! Love following your workout plans while at the gym! The timer feature is by far my favourite

Katie

Keyla

Ciarra

Felt the burn once I hit the Lateral and Frontal Raises! So great!!

Britney

Remy

Melissa

Tough workout! I had to simplify it a little bit since I’m building back up my strength but overall solid plan

Morgan

Second day of doing this program and it's a killer 👌💪 love it!!!😍

Ingrid

pretty good workout, but it was a little difficult for the second workout of the plan haha!

Riley

Would be nice if there were suggestions for pull up modifications

Coral

Brent

Need a way to track weight/reps/mods you actually did

Annie

Celeste

Jack

Hayden

Pais

Using this as my 2nd workout for the hard 75 challenge :)) lovin it!!

Kaylee

Abigale Desmond

Def feeling the upper body after this one! Loving the burn🙌🏻

Haley

This whole workout has been so great so far for me getting back into the swing of things.

Savannah

Feeling good! These are great for lockdowns

Flick

Anne-Julie Bergeron

Erin

Kelly

The beginnings of this workout is super hard for someone who knows what they’re doing in the gym but isn’t strong. Maybe a better way to just get into it slowly? Also am recovering from a back Injury so can’t do any squats or deadlifts. I wish I could change out exercises for similar ones!

Ephe

great! Even tho I wasn’t able to do the pull-ups 😅 I tried them with an assist rubberband but still I couldn’t do them so I just did something else similar with a machine 😇

Rita

Hope

Markéta

Falak Mnawar

Feeling much much better. Both physically and emotionally. Thanks for making something that improves both our bodies as well as our mental well-being.

Andrew

Megan

Katlyn Upole

Good, changed up push up and pulls up as I can't do them yet! Done raised push ups and inverted rows. Good workout!

Chloe

Arms are like jelly, writing this message hurts my shoulders and hands are shaking like crazy !! 🥲 LOVE IT

Erika

- Wide pushups 1 x 10
- Pushups 2 x 15
- Diamond pushups  1 x 10
- Wide pull-ups 1 x 4
- Pull-up 2 x 6
- Close grip pull-ups 1 x 4
- Standing shoulder press 4 x 15,12,12,10
- Lateral and front raises 4 x 20
- Barbell row 4 x 15,12,12,10

-Get into a push-up position with your hands wider than normal
-Lower yourself to the ground
-Press yourself back up to the starting position

Wide grip push-ups

-Get into a high plank position
-Lower your body to the ground
-Press yourself back up to the starting position
-Repeat

Push-ups

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close tot he floor and push through your hands to come up 
- Engage your chest

Diamond pushups

-Hang from a pull-up bar with a wide grip
-Pull your chin up nd over the bar between your hands
-Lower and repeat

Wide pull-ups

-Hang from a pull-up bar
-Pull yourself up to the bar touching your upper chest or getting your chin above the bar
-Lower and repeat

Pull-ups

- Place your hands close with your palms facing away from you 
- Pull your self up engaging your back 
- Lower with a slow controlled movement

Close grip pullups

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbell sand repeat

Standing shoulder press

-Stand holding a dumbbell in each hand
-Raise the dumbbells out to the side laterally, then lower
-Raise the dumbbells to the front, then lower
-Repeat

Lateral and front raises

- Keep you back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull

Barbell rows

W1/D2 Upper Body

Definitely a leg burner especially in the quads. Overall great workout!

Brian

Very challenging but was able to adapt the weight and get solid reps.

AWESOME app! Easy to follow and love that there are fun unique exercise!!💪🏼

Cassie

W1/D1 Legs

OMGGGGG THIS WAS SO GOOD AND IM 💀💀💀💀😂😂

Kacie Williams

Kayhlia

Some trouble with lateral jump box exercise but really great session !

Ozie

W1/D3 Legs and Abs Circuit

Was a great work out. Arms are feeling good.

Teja

W1/D4 Arm Day

Olivia

Alyssa

W1/D5 Full Body Circuits

Great work out. Really feeling it in my calves and hamstrings!!!

Definitely feeling the burn 🔥 great workout

Shayla Thomson

I really liked mixing the static lifts in with the single joint movement!!

Jackson Knott

W2/D1 Legs

Lindsey

Sheena

My shoulders are killing me! So awesome, thank you!🙃

W2/D2 Upper Body

Legs feel like jello and bricks at the same time!

W2/D3 Leg and Ab Circuit

Great work out. Arms are feeling good. Really feel it in my triceps!!

My arms hurt so bad but it's a great feeling! Thanks!

W2/D4 Arm Day

Ella

W2/D5 Full Body Circuits

Sabrina

W3/D1 Legs and Ab Circuit

The pull ups were far too advanced for me but I tried so hard to struggle through it😅 did band assisted pull ups instead

W3/D2 Upper Body

My fave one so far. Loved adding hip thrusts 💕

Mckenzie

W3/D3 Legs

Amazing! I had to skip the gym yesterday due to work and I was sad. so today I did both leg day and arm day so I wouldn’t miss out💕I feel so much better now 😇

W3/D4 Arms

That killed me.....great workout. Simple but challenging.

W3/D5 Full Body Circuits

Hit mobility first and I felt so strong during this workout😅

So good!!! Going to do Day 1 of the booty program now 🥰

W4/D1  Legs and Abs Circuit

W4/D2 Upper Body Machines

Fantastic workout ... Pushed me further than I thought I could go.. and I always forget about calves 😂

Kara

Did this after my deadlift circuit and almost had to crawl out of the gym!! 🔥

W4/D3 Legs Machines

Francisca

W4/D4 Arm Machines

Circuits 2 and 3 were my favorite ever 🔥

W4/D5 Full Body Circuits

Had to improvise a little bc the gym was busy but I tried to use exercises that target the same muscles and it was a good one 💪🍑🔥

W5/D1 Legs

This was the best upper body work out yet!

W5/D2 Upper Body

Aida

W5/D3 Legs & Abs Circuits

My arms feel so pumped💪💪now some handstand practice🔥

W5/D4 Arm Day

W5/D5 Full Body Circuits

So good! Just wish there were some more glute isolation exercises in leg days👌🦵🍑

W6/D1 Legs

That was amazing def one of my favorites🤩

Fuzzy

W6/D2 Upper Body

So good! I’m trying to build muscle in my 🍑 so I started with heavy hip thrusts and finished with this😅😅😅

This is what I get for missing a day 😂😭🤣

W6/D3 Leg & Ab Circuits

W6/D4 Arm Day

Loved this one! Gave me such a good sweat😅

Dominique

Fun challenging and hard makes me feel strong

W6/D5 Full Body Circuits

W7/D1 Legs & Abs Circuits

Not all fundamental upper body muscle groups are affected. Not enough.

Mobility day 15 pairs perfect with this👌 feeling pumped

W7/D2 Upper Body

Thach

W7/D3 Legs

I did this then NAILED my first handstand right after, I’ve been practicing since January🤸‍♂️👌 Feel so strong

W7/D4 Arms

great! i do have a question though.  when there are ones with asterisks, what does that mean?

Cheyenne

W7/D5 Full Body Circuits

W8/D1 Leg & Abs Circuits

Not enough. Not all groups for upper body.

Nicole Zimmer

W8/D2 Upper Body Machines

W8/D3 Legs Machines

Shareea Eakins

W8/D4 Arms Machines

This is our second time doing this program and this one has GOT to be the hardest workout on here. So worth the sweat.

W8/D5 Full Body Circuits

W9/D1 Legs

Fave upper body day I’m getting so much better at pull-ups 🫶

My shoulders are roasted! Can't even lift my phone

W9/D2 Upper Body

These jumps are boring.  But overall great workout.

Evalani

W9/D3 Legs & Abs Circuits

I like this one because you can easily modify weight to how strong you’re feeling that day

Good a bit different more challenging then your other arm workouts love it

W1/D2 Upper Body

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