Name: Playbook - Diamond Ott - WEEK 3 / DAY 1 (Upper Body)
Uploaded: 2021-08-18T19:22:48.762Z
Duration: 45 min
Description: WEEK 3 / DAY 1 (Upper Body)

Anderson

Moananui

Jason

-Use a spotter when working with heavy weight

Barbell Shoulder Press

Dumbbell Alternate Incline Press

- Keep your core tight 
- Raise until you reach shoulder height and lower with a controlled motion
-Control the movement without exaggerated swinging of the body

Plate Front Shoulder Raise

-Perform from kneeling position if too difficult  
-Each repetition to each side counts for 1 repetition

Bodyweight Archer Push-ups

-Sit on the end of a bench/sturdy platform in a seated tuck position
-With a dumbbell in each hand perform a lateral raise; maintain balance throughout the movement
-Use light weight and focus on controlling the weight

Dumbbell  Seated Shoulder Lateral Raises

- As you pull up engage your lat 
- Keep your core engaged

Single arm bent over landmine row

Modified Variation: If available, use a dip bar machine and tuck your knees in

Dumbbell L-sit Hold

WEEK 3 / DAY 1 (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)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

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 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)

Matteo

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 3 / DAY 1 (Upper Body)

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