Name: Playbook - Heidy Espaillat - W4/D4 Week 4- Day 4 Upper Body & ABS
Uploaded: 2024-03-13T12:47:03.849Z
Duration: 45 min
Description: W4/D4 Week 4- Day 4 Upper Body & ABS

Chest Flyes

- Hold the dumbbells together
- Keeping your elbows close to your body press the dumbbells up
- Come down with a controlled movement

Closed grip dumbbell press

Chest flies Superset Closed Grip Dumbbell press

Side Lateral Raises

Front raises

Side lateral raises Superset Front Raises

- Place your hands underneath your shoulder and keep your body in a straight line
- Come down flexing at the elbows
- Engage your chest as you come up

Knee pushup

Bent Over Row

Knee Push Up Superset Bent Over Rows

- Keep your elbows close to your body
- Go down to 90 degrees
- Engage your triceps as you extend your arms

Dips

- Hold the dumbbell with your arms extended in front of you
- Rotate the dumbbell 
- Keep your core tight

Car drivers

Dips Superset Car Drivers

- Place your hands behind your head
- Extend your legs above the floor
- Bring your knee towards your chest
- Bring your opposite elbow towards your knee engaging your core

Elbow to knee

- Lay on the ground with your arms and legs extended without touching the ground 
- Bring your knees toward your chest and your arms toward your knees
- Keep your lower back on the floor throughout the exercise

Cocoons

Elbow to knee Superset Cocoons

- Engage your abs a as you come up
- Keep you legs as straight as possible

Weighted suitcase crunch

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

Lying leg raises

weighted suitcase crunch Superset Lying leg raises

- Lean back keeping your back at 45 degrees and your legs off the floor
- Rotate your torso engaging your core

Plate twist

W4/D4 Week 4- Day 4 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/D4 Week 4- Day 4 Upper Body & ABS

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