Name: Playbook - Demi Bagby - W7/D2 Upper - push, pull
Uploaded: 2023-06-19T15:13:54.598Z
Duration: 45 min
Description: W7/D2 Upper - push, pull

Superset:
-Bench press 
-Pull ups  

Circuit:
Close pulldown 
Push- up 
Rope face pulls 

Superset:
Seated dumbbell press  
Straight arm pulldown 

Abs
Crunch
Reverse crunch
Russian twists

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press (barbell)

-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

Superset

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (medium width)

-Start in a push-up plank position
-Lower yourself to the ground
-Push yourself back up to the starting position

Push-up

- Pull the cable towards your face with elbows flared outward

Face pulls

Circuit

-Sit on a bench with an upright back supported a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension 
-Lower and repeat

Seated dumbbell shoulder press

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight arm pulldown (bar)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Russian Twist

W7/D2 Upper - push, pull

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 💪

W7/D2 Upper - push, pull

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