Name: Playbook - Demi Bagby - W8/D5 Upper
Uploaded: 2023-06-19T15:13:54.640Z
Duration: 45 min
Description: W8/D5 Upper

-Seated arnold press  

Circuit:
-Plate front raise 
-Cable side laterals 
-Plate shrugs 

Superset: 
-Reverse pec deck 
-Push-up 

Superset: 
-Bent over barbell or db row  
-Db floor press 

Abs: 
-Decline sit ups 
-Side bends with db or plate
-Hanging legs raises

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Plate shrugs

Circuit

- Perform rear delt flies on a machine adjusted to fit you 
*Squeeze your shoulder blades together at full contraction
*Keep a slight bend in your arms throughout the movement

Rear delt machine fly

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

Push-up

Superset

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Holding one dumbbell, lower down on same side
- Keep your core engaged and shoulder rolled back
- Work both sides

Dumbbell side bends (20 each side)

-Hang from a pull up bar
-Raise your straight legs up and to the front
-Lower and repeat

Leg raises

W8/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 💪

W8/D5 Upper

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