Name: Playbook - Grace White - W4/D3 Full body
Uploaded: 2023-12-12T03:22:52.309Z
Duration: 45 min
Description: W4/D3 Full body

Amber

Jessica

Day 1: Lower Focus 
Day 2 : Full body 
Day 3: Full body 
Day 4: Lower body

Bicep iso curls  3 x 24 (12 each arm)
Lying dumbbell tricep extensions  3 x 30 (15 each arm0

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Bicep iso curls (12 each arm)

- Lying on a flat bench, arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell across toward the opposite shoulder
- Fully extend up contracting your tricep
- Complete desired reps then repeat on the opposite side

Lying Dumbbell Tricep Extension (15 each arm)

Superset

Dumbbell squat press  3 x 12
Dumbbell Bulgarian split squats 3 x 24 (12 each leg)
Weighted single leg RDL 3 x 24 (12 each leg)

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats (12 each leg)

- Hold the weight on the same side as your working leg
- Lower the weight down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Weighted Single Leg RDL (12 each leg)

Circuit

Dumbbell glute bridges  3 x 15 
Single squat to upright row 3 x 24 (12 each leg)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Pause at the top, squeezing your glutes
- Lower with control

Dumbbell Glute Bridges

- Standing with your feet shoulder width apart and a dumbbell in one hand
- Sit your hips back and down into a squat
- Stand up, pulling the dumbbell up to your shoulder, leading with your elbow
- Lower the dumbbell back down with control, repeating the movement
- Complete desired reps then repeat on the opposite side

Single squat to upright row (12 each side)

Chest busters 3 x 15 
Alt lunging bicep curl into shoulder press 3 x 16 (8 each side)

- Hold a dumbbell in each hand, arms bent to 90 degrees
- Externally rotate the dumbbells out to your sides, keeping your upper arm tucked to your sides
- Internally rotate the dumbbells back to starting position

Chest busters

- Stand in a split stance lunge position, holding a dumbbell in each hand
- Curl the dumbbells up, then press them overhead
- Lower the dumbbells down to starting position with control
- Jump up and switch your legs, landing into a lunge on the opposite side
- Repeating the sequence back and forth

Alt Lunging Bicep Curl into Shoulder Press (8 each side)

W4/D3 Full body

Melissa

Sarah

W1/D1 Lower

I thought it would be easy but that tri-set was a burner

Antonio

Terri

W1/D2 Full body

This was wasn’t as tough, but I’m also going lighter than I usually would bc I’m pregnant. Finished in 30 min with plenty of rest.

Megan

Got tri,bi, chest, shoulders, legs, and glutes all involved!!

W1/D3 Full body

My favorite so far ❤️🤰🏼💪🏽

W1/D4 Lower

The superset with machines have great workouts but challenging in a full gym when u can’t jump around. Any suggestions?

Polina

W2/D1 Lower

These workouts have really kept me going through my second trimester (modified as needed)

W4/D3 Full body

Community

More workouts from Grace White