Name: Playbook - Ellen Nieman - W1/D4 Upper Body
Uploaded: 2024-03-25T02:58:56.598Z
Duration: 60 min
Description: W1/D4 Upper Body

Margaux

Miranda Opdahl

Maria

Michele

Made a few adjustments and felt great, got a massive upper body pump! 💪🏼👌🏼

Kortni

I’m behind due to getting sick but I’m still going to complete the challenge 🤙🏻 excited to see how I grow throughout the next few weeks, prize or not at the end 🔥

Tristian

Kyle

Great workout. Legs still sore from yesterday 😂

Caroline

This last set has my hands shaking 😵 i can barley walk from yesterdays legs lol

Guadalupe

Ricci

Love me an upper body day! Legs are so sore from yesterday too!

Nicole

Solid workout to end the work week! Arms are 🔥

Catherine

Katie Dunn

Casey

Lowri

Decent workout but didn't get a pump today, last 3 workouts got my body sore though!

Shelby Koehling

Kelsey

Another challenging yet successful morning lift. Great upper body workout. I love the different variations.

TRACEY

Getting it in early! Great workout. Triceps 🔥

Lorraine Jackson

Cecily

Warm-Up:

5-minute incline walk on treadmill

Arm circles 3 x 30 seconds
Jumping Jacks 3 x 30 seconds
Leg swings:
Side to side 3 x 10
Front to back 3 x 10
Frog squats 3 x 10

Cardio (optional): 1-3x a week
- 10-20 minute incline walk
- 20-45 min outdoor walk

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge by May 9th!*

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

Landmine press

Bent over barbell row

- Set machine to proper weight
- Press machine out extending elbows

Bench Press Machine

- Grip handles with your palms up
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

Dual crossbody cable tricep extension

W1/D4 Upper Body

Jodie Langstreht

Sherry

Tammi

W1/D1 Push

W1/D2 Pull

Time to catch back up after a little break from driving around the Midwest last week! ✋🏼

W1/D3 Legs

Leg extension machine broken...nice workout

W1/D5 Lower Body

I didn’t expect my arms to hurt straight away this time around, but god I’m struggling to lift my water bottle to my lips 😫

Subbed a few exercises out to get this one in from the home gym but it worked out great! 💪🏼

W2/D1 Push

Megan

W2/D2 Pull

It was a good one! Wish I would’ve pushed harder and waited around to finish the workout! I’m not in the best place emotionally/mentally right now but I’m glad I at least made it

Justine

Post workout shaky legs again! Damn those stairs down to the locker room!

W2/D3 Legs

Decided to run 3 miles on top of this for cardio 🫥

Elvia

W2/D4 Upper Body

Having to back track and hit these days I missed out on last week.

Alyssa

Almost didnt make it today but im glad i did !!

W2/D5 Lower Body

W3/D1 Push

Felt stronger today! But dang my arms and back are burning!

W3/D2 Pull

W3/D3 Legs

Feeling strong this week!
 🔥 workouts!

W3/D4 Upper Body

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

W4/D4 Upper Body 2

I need to re-work my order so I have rest between the two lower days 😆

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

Sweating like I just finished running a 5k 🥵

W5/D3 Legs 2

Great workout but feeling a little weak today 🥴

W5/D4 Upper Body 2

Came to the gym real tired but finished strong n full of energy 🥵

I don’t love leg day cause I have a knee that is trash. But I do enjoy this one🔥

W5/D5 Lower Body 2

Little late but on the ol’ honeymoon, so getting it in when and where I can 💪

W6/D1 Push 2

W6/D2 Pull 2

Those Landmine RDLs might just be one of my favorite exercises.

It’s a good workout but I’m also glad to be done with that for a few 😂

Today was a good leg day sad the 6 weeks is ending !

W6/D3 Legs 2

Clicked this one off a day late 🥴 was busy admiring my shoulders after this one. hard to raise my arms after!!

W6/D4 Upper Body 2

Cant believe today wad the last day it flew by but i see the difference from day one ❤️‍🔥

6 weeks and an insane amount of growth later… can’t say enough about how amazing this program is. several weeks of new PRs and physique changes. ☺️🥵

W1/D4 Upper Body

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