Name: Playbook - eFitmama - W2/D4 - Back, Shoulders, and Chest
Uploaded: 2023-05-13T13:02:30.658Z
Duration: 50 min
Description: W2/D4 - Back, Shoulders, and Chest

Cody

Jessica

Shannon

Lisa

Warm up: 10 minute low impact cardio of your choice

Equipment: a set of medium to heavier dumbbells

Optional finisher: 10-20 minute walk on the treadmill or outdoors

Dumbbell Underhand Grip Wide Lat Pull Down

Kneeling Dumbbell Pull Over

Superset

Around the World to Underhand Grip Chest Press

Bent Over Bent Arm Rear Delt Fly

Kneeling Straight Arm Internal Rotation

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Standing Shoulder press

10 each arm

The staple exercises will be done each week along with other non staple exercises

The goal is to go up in weight or reps for these exercises…and of course any other exercises you can go up on weight or reps in!

Make sure to take note of your weight or rep range each week to keep up with progress!

*Staple - Standing single arm row

*Staple - Chest press

W2/D4 - Back, Shoulders, and Chest

Lorena

Omg! 💦💦🔥🔥 those snow angels at the end! 😅😅💪🏻

W1/D1 - Full Body Strength

Oh.My.Gosh. 💦💦 last circuit! 🔥🔥

The last circuit with 4 rounds was tough but I powered through! Awesome workout

Kylee

W1/D2 - Back and Biceps

The last circuit! Curtsy lunge sumo squat 💦💦🔥🔥🔥🦵🏼💪🏼

Such a good flute burn and I’m dripping sweat!

Kelly

Alexandra

W1/D3 - Lower Body

The last circuits seem to always get me the hardest!! Burns so good tho!! 🔥🔥🔥💪🏻💦💦

Becky

W1/D4 - Shoulders, Chest, and Triceps

W1/D5 - Full Body + Mobility Stretching

Juliana Fanning

Holy crap! Great workout!! 🏋️‍♂️

Kori

W2/D1 - Full Body Circuits

I can’t even with this workout! 💦💦🔥🔥 the core finisher!  😅😅

I thought I was done before the last circuit 😂 I was glad I did finish with that core burner 🔥

W2/D2 - Biceps, Triceps, and Core

Ugh. I usually love leg day but I know I didn’t push myself to the fullest. Maybe next time!

Marina

W2/D3 - Lower Body

Oh my gosh 🔥🔥🔥💦💦💦💦 that was brutal! 😅👌🏼💪🏻

Wow, I thought it would be a easy one. Nope 🥵

Lydia

W2/D5 - Full Body AMRAP

Stefanie

Laura

W3/D1 - Total Body

W3/D2 - Back

Carrie Madison

Nicole

W3/D3 - Lower Body

W3/D4 - Upper Body

W3/D5 - Full Body + Core

I only made I 4 rounds 👎🏻👎🏻👎🏻😭😂

W2/D4 - Back, Shoulders, and Chest

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