Name: Playbook - Demi Bagby - W5/D5 Upper
Uploaded: 2023-06-19T15:13:54.555Z
Duration: 45 min
Description: W5/D5 Upper

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

Eric

Superset:
-Db flat bench press 3 x 12
-Single arm db row 3 x 12

Circuit:
-Db front raise 3  x 12
-Db rear delt fly 3 x 12
-Db side raise 3 x 12

Superset:
-Inverted row 3 x 12
-Feet elevated push-up

Superset:
-Concentration curl 3 x 12
-Db overhead extension 3 x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (12 each arm)

Superset

- Raise your dumbbells until you reach shoulder height 
- Lower slowly

Front delt raises

-Hold two dumbbells and simulate the movement of a machine rear delt fly.

Standing rear delt fly

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

Side raise (dumbbells)

Circuit

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs straight)

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl (12 each arm)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

W5/D5 Upper

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

Kenny

W3/D5 Full body - upper focus

This was intense 🔥🔥 my heart is pumping so hard

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

Had to skip the bench and dumbbell press due to injury but otherwise killer workout!

Jackson Knott

W5/D2 Upper - push, pull

Daisha

W5/D3 Bicep/Tricep

W5/D4 Lower

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

Anthony

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W5/D5 Upper

Community

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