Name: Playbook - Heidy Espaillat - W4/D2 Week 4- Day 2 Upper Body & ABS
Uploaded: 2024-03-13T12:47:03.837Z
Duration: 45 min
Description: W4/D2 Week 4- Day 2 Upper Body & ABS

Bent Over Row

- Place your elbow on your inner leg
- Curl the dumbbell up engaging your bicep
- Come down with a controlled movement

Concentration curl

Bent Over Rows Superset Concentration Curls

Bicep curl to shoulder press

Get into a press-up position with a dumbbell in each hand. 
Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. 
Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.

Renegade Rows

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Standing Triceps Extension

Hammer Curls Superset Standing Triceps Extensions

- Extend your arms in front of you
- Go up reaching as far up as you can with your arms
- Keep your core engaged as you come down

Otis up

- Start with your back at 45 degrees 
- Rotate from on side to the other keeping your core engaged

Russian twist

Otis Up Superset Russian twist

- Keeping your lower back on the floor raise your legs
- Engage your core as you come down

Lying leg raises

Flutter Kicks

Lying Leg raises Superset Flutter kicks leg raises

Plank

W4/D2 Week 4- Day 2 Upper Body & ABS

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

Ericka Dates

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

W1/D3 Glutes & Legs

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

Honestly great workout! Feeling the 🍑 instantly growing..

Ninoshkari

W1/D5 Glutes & Legs

W2/D1  Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

YanciVentura

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

Great workout! My arms are on fire🔥🔥

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

W3/D2 Upper Body & ABS

W3/D3 Glutes & Legs

W3/D4 Upper Body & ABS

W3/D5 Glutes & Legs

3 months of consistent workouts & I’m already seeing results! 💪 week#4

W4/D2 Week 4- Day 2 Upper Body & ABS

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