Name: Playbook - Diamond Ott - WEEK 1 / DAY 3 (Upper Body)
Uploaded: 2021-08-18T19:22:48.705Z
Duration: 45 min
Description: WEEK 1 / DAY 3 (Upper Body)

Marc

Moananui

Matteo

Jason

Matej Valent

- Hold and control both dumbbells at the top position.
- Lower either side while holding the other at the top; alternate each press as one of the dumbbell reach the top
- Use light weights; increase if efforts become easy at the 3rd Set

Dumbbell Alternate Incline Press

-Stand with a dumbbell in each hand 
-Hinge at the hip allowing the dumbbells to hang; use overhand grip
-Row/Pull the dumbbells up towards your abdomen; drive elbow out and pull as high as possible
- Use light weight

Bent Over Dumbbell Row

-Lay on the ground with a  dumbbell in each hand
-Press the dumbbells up and then lower to the starting position
-Keeping your arms bent pivot at your shoulders bringing the dumbbells next to your head
-Return the dumbbells to the starting position
- Use medium heavy weight; lower the weight as each set becomes hard

Dumbbell Floor Press + Overhead Rotation

- Perform a burpee with a dumbbell in each hand; lower your body to the ground and then stand up and press/fully extend both arms overhead
- Use light weight and increase if efforts become easy at the 3 set

Dumbbell Burpee Shoulder Press

- Maintain a hollow back during the duration of the movement
- Breathe throughout and pace yourself
- Try not to sag in the middle

Bodyweight Low Plank Straddles

- You may perform regular push-ups if Kneeling variation is too easy

Bodyweight Kneeling Alternate Push-up

- Perform each exercise for 20 seconds and rest for 10 seconds
- Two exercises: Dbell Bent Over Row
- Use light weight

Dumbbell Bent Over Row

20/10 TABATA

WEEK 1 / DAY 3 (Upper Body)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 2 / DAY 2 (Steady Running)

WEEK 2 / DAY 3 (Upper Body)

You are great and so is your training program👊🏽⚡️🔥💪🏽

WEEK 2 / DAY 4 (Lower Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 3 (Arms and Abs)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

WEEK 4 / DAY 4 (Full Body 330 under 30)

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 5 (Cardio / Running / Abs)

WEEK 4 / DAY 6 (Arms)

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

WEEK 1 / DAY 3 (Upper Body)

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