Name: Playbook - Emily Moon - W3 D1
Uploaded: 2022-12-07T22:55:48.778Z
Duration: 60 min
Description: W3 D1

Jasmin

Gloria

Taryn

I've upped my weight on the first exercise 30lbs.

Hannah

Focused on breathing makes it harder but still a great workout

Diana

Paula

Julie

Madison

Evan

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell Flat Bench

One arm at a time. Non working arm is held up.

Alternating Dumbbell Incline Chest Press

- On an incline bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Incline Dumbbell Chest Fly

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crusher

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

W3 D1

Kicked my butt! So excited to try workout plan for a month. It was so easy to follow along with and gave me more confidence in the gym

chantelle

Kelli

Good stuff! Like that it didn’t include machine work so I can do from home with just the barbell bench set I have and adjustable dumbbells! Oh I did have to sub tricep rope pulls for tricep kickbacks, would be cool if machine exercises had alternative exercise recommendations

W1 D1

Not too difficult, but I felt every muscle movement and I’m definitely sore!

Kelly

I can barely walk! Amazing program, heart pounding (up to 189 bpm) without any jumping!

Allison

W1 D2

Cool short workout! 😘👍Had to look for home alternatives.. But worked out👌😍🏡

Natalie

Stephanie

W1 D3

I couldn’t complete the last 3 workouts because my gym doesn’t have them.

W1 D4

👍💪Did v-ups instead of hanging lwg raises

I had done a year with Mark Carroll, I just finished my first week with your workouts and loved it! I’m so excited to do a full year… at least! Thanks!

Kalene

W1 D5

Alex

Jessica Garcia Hallman

W1 D6

I’m loving the physical improvement I’m seeing each week

Micayla

W2 D1

Shannon

Angelina

W2 D2

I had to modify some exercises. I’m working out at home with free weights. 
Otherwise, GREAT!

W2 D3

My gym didn’t have the last 3 machines so I did different workouts for those 3. I think it would be helpful if there were other options for workouts listed?

Great workout-the first after i was sick with a cold/flu. 👍💪

Feeling so much stronger after two weeks! 💪🏼

W3 D1

Community

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