Name: Playbook - Hannah Bower - Gym Upperbody 10.28.22
Uploaded: 2024-03-06T20:30:23.402Z
Duration: 35 min
Description: Gym Upperbody 10.28.22

This one is on repeat when I am short on time…

Molly

Katherine

Jackie

Arms feel like jello lol. My goal, is to be able to do elevated push-ups one day!

Tamara

Everything in this workout got me! Superb! Love how challenging it is...short and sweet!!! Hannah's done it again ❤️❤️

Sumaiya

You will need a pull-up bar (or machine), dip bar (or bench), and dumbbells.

This is a traditional strength workout. There are only 4 movements in this workout. That means each rep must count. The key to this workout is pushing yourself with either the weight you choose, or the reps you choose. 

Maintain good form, slow and controlled reps, and challenge yourself with weight, and your arms will be 💀

Few movements, done with intention, weight, and focus. You will hit a pull, push, dip, and curl hitting all your bases 🔥

Modifications and substitutions included in descriptions.

Recommended reps:
With weight: 4-6 
Without weight: 6-8
With assistance: 8-10

Modifications: body weight, or with banded assistances

Equipment substitutions: inverted row (can add weight to hips).

Substitutions: dumbbell pullover. Please also see pull-up progressions under tutorial highlight.

Weighted Pull-Ups

Recommended reps: 
With weight: 6-8
Without weight m: 8-10
With assistance: 10-12

Modifications: perform without weight or with assistance (machine or bands)

Substitutions: bench dips (feet on the ground or elevated)

Form:
- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

Recommended Reps
With elevation: 10-15
Without elevation: 15-20
With modifications: 15-20

Elevated Push-up

Pick a weight that is out of your comfort zone. You should be able to lower it with one hand, but unable to contract it without assistance. 

Use your other hand as lightly as possible to help spot your arm back up. 

We build strength when we focus on eccentric movements.

Eccentric bicep curl

Gym Upperbody 10.28.22

Morgan

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Katie

Carina

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

Alisha

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Gym Upperbody 10.28.22

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