Name: Playbook - Hails . - Total Upper
Uploaded: 2024-01-02T00:18:23.691Z
Duration: 45 min
Description: Total Upper

Bird

Courtney

Aniya

A Quick touch on the back, triceps, shoulders & biceps!

Tips: If the work out is "too easy", your weight is too light! If you're unable to complete the reps, your weight is too heavy. Adjust according to what your body is telling you.

- With the pulley set high on the rack & kneeling
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Kneeling Cable rope face pull

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Triset

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder press

- Row dumbbell to your hip while supporting yourself with opposite arm
- Extend your arm back and back to a 90 degree angle
- Lower the dumbbell to the starting point

SA dumbbell row + tricep kick back

- Start with a dumbbell in each hand
- Curl the dumbbells
- At the end of the curl, press the dumbbells over your head
-After pressing the dumbbells, keep your elbows close to your head and perform a tricep extension.
- Return dumbbells back to your shoulders and back to the starting point.

Hammer curl  + press + tricep extension

-Speed 4.5-7
Goal is to run the whole time. Walking is okay until you can run again. 
OR do 1 minute at a good running pace and 30-60 seconds walking to recover for the duration of the cardio!

Treadmill Jog

Total Upper

Back Baby!

Definitely can feel the burn! ♥️♥️♥️

Talesa

Murder my arms today. After your 4wk sexy tone program sis 😏 Summer body loading……. 🫶🏽

Anasia✨

Bi's and Tri's

Jaye

Biceps and Back

Loved this workout! I got a lil pump too 😏

Kloe

My arms were dieing towards the end! Loved the variety of movements targeting one area 🥰

alicia

Arms were WEAK! Love this. Paired it with one of your abs and did sprints as a finisher. I’m gassed 😮‍💨

Melanie

Shoulders and Chest

Alex

Burner 🔥. I only used 5lb weights & I am beat !

Sandra

Triceps and chest

Love it! Nice back sweat going. I did an an exercise as a SS of each arm exercise. Finished with 4 sprints. Great workout!

Total Upper

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