Name: Playbook - Demi Bagby - W7/D5 Upper
Uploaded: 2023-06-19T15:13:54.615Z
Duration: 45 min
Description: W7/D5 Upper

Your workouts never get old! 🔥👌🏼💪🏼

Jackson Knott

Superset:
-Db flat bench press 
-Single arm db row 

Circuit:
-Db front raise 
-Db rear delt fly 
-Db side raise 

Superset:
-Inverted row 
-Feet elevated push-up

Superset:
-Concentration curl 
-Db overhead extension

- 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

W7/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 💪

W7/D5 Upper

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