Name: Playbook - Juice & Toya - W3/D3 Upper body
Uploaded: 2025-04-24T19:13:56.060Z
Duration: 35 min
Description: W3/D3 Upper body

Upper body is always a push for me, this was great. Thx J&T❤️

Tracee

mmmmmmad

Solid upper body!!! feeling great strong that ab circuit was lit

Sabrina

Worked up a great sweat. Feeling 💪🏾😅. Loved it.❤️

d1dfree

It was good, I’m totally out of shape so I used 2lb weights for all exercises. In addition I modified the sit up to just a crunch no weight, and the plank I modified to vent knee.

Maryellen Pierce

That was tough! I went up in weight recently, and this was definitely a challenge!

LaTisha

Wendy

Joanne

The Burn is Burning!!! Heck yes and holy crap!!!

Nick Nielsen

I really enjoyed that and found it challenging. I much prefer all upper body 💪

Ginny

It was a good exercise i struggled with the crunches.

Daniel Albor

Chanti

Week 3: Day 3… finished! Not so confidently but finished

Phindi

LaVonshe

I love armed days! I feel strong specially in the ab circuit! 🗣️🗣️🗣️Sabrina 🗣️🗣️Michelle💅 and Nicole have told you your arms look more toned!  Keep going keep lifting heavier.

Zita

Great workout! Arms are feeling it 💪🏻

Payton

Rebecca

Freestyle week before summer ready and yaaaaaaasssssss!!! I put in work today my arms feel like they’re almost shaking and I love that for me 🤩😫🥵

Peggy Henderson

ZEUS16

Petra

Mark Kelsey

Tasha

Ernest

Jennifer Leng

Great upper body workout!!! Great to pair with a run! 🔥🔥🔥

Tifani

Caroline

Exactly what I needed after the 3 hours run yesterday. My legs are needing a rest

Klaus Biermann

I did 17.5 the whole workout....so proud to have completed the curls to press and the rows to kick backs 💪💪💪💪

Myla

Donna

Nikiwe

Jess

Started at #5 weights when I did this the first time several months ago- now up to #10 for most. Feels great!

Margaret

Astrid

Challenging and rewarding. Off to do a HIIT workout

Aida

Clare

Anderson Bolden

Danielle

Kellye

Keila

Strong focused workout. Targets all upper body muscles

Carolyn

Jennifer

I haven't worked out in two days. Just didn't have the motivation. But today I gave it all I had!!! Definitely needed that!!! 🔥💪🦵🍑👊🥵💋

Lindsay

That was brutal, but I pushed through. My shoulders are on 🔥🔥🔥

Josie

👏🏽👏🏽👏🏽👏🏽 love upper body days

Mónica

Superset 1
4 x 12 Arnold shoulder press
4 x 15 Supinated row

Superset 2
4 x 12 Dumbbell crossbody curl 
4 x 12 Dumbbell chest press to fly 

Superset 3
3 x 12 Dumbbell curl to press
3 x 12 Dumbbell row to tricep extension

Superset 4
3 x 10 Dumbbell Overhead Sit Up
3 x 20 Dumbbell Plank Pull Through

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower slowly and controlled reversing the rotation back to starting position

Dumbbell Arnold Press

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides, palms facing up 
- Lower to starting position

Dumbbell Supinated Grip Row

Superset 1

-Begin with dumbbells at the sides
-Curl the dumbbell up and across the body

Dumbbell Alternating Crossbody Curl

-Start on your back, elbows in tight
-Press up dumbbells
-at the top of the press, open up into a chest fly. keeping core engaged
-return back to start

Dumbbell Chest Press To Fly

Superset 2

-Curl dumbbell up in hammer curl position
-Rotate dumbbells at the top

Dumbbell Curl To Shoulder Press

-Keep elbows close, dumbbells neutral grip
-Row back, squeezing shoulder blades
-Keeping elbows high after you row, extend arms back into a tricep kickback, squeezing triceps
-Return to starting position

Dumbbell Row To Kickback

Superset

-Begin on your back, core engaged and hips tucked, dumbbells straight up over the shoulders
-Come all the way up into a sit up, keeping arms straight, and drive all the way up until your arms are overhead
-Keep core engaged as you lower yourself back down

Dumbbell Overhead Sit Up

- From a high plank position and a single dumbbell behind one hand
- Reach across with your opposite hand and pull the dumbbell across to that side
- Repeating back and forth for time or reps

Plank Dumbbell Pull Through

W3/D3 Upper body

I have always done the follow-along. My first circuit. 💪🏾

Judy

Its me, i am still getting used to this kind of format. I like the follow along classes ( to listen to the coaches guiding and cheering me up) but it was a great set for a full body workout. ***the one side leg for just 15 seconds made me kind rush though but it was also my first time doing this routine. And i was not sure how to use the timer which i think its a great feature. Thank you!

Ivanilda ‘ Iva ‘

Life's been crazy, and I feel off track with working out. But I'm excited to start this program. Day 1 down, and I feel great! 😁💪

Megan

W1/D1 Full body

Great workout! Excited to keep getting stronger!

Jillian

Rahif

W1/D2 Dumbbell HIIT

I really like the 30 sec holds.  Completed in about 35 minutes

Teresa

W1/D3 Full body

This is exactly what I was looking for today! An extended stretch for recovery but also still get the heart pumping.

Andrea

Angie

Just finished week1day4.  I tried different apps and finally got you!  Your workouts are amazing and give me motivation.  Love it and keeps going.

Nicole

W1/D4 Cardio + Stretch

Very long sets, with a lot of push ups 😬

W1/D5 Pyramid Workout

This was a tough one after a chill Sunday! Lol  the dumbbell renegade rows are killers. = ) i am glad it’s completed ‘for today’! Thank you!

Patricia

W2/D1 Full Body

HIIT ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W2/D2 Dumbbell HIIT

Easy to do with two small kids around! Which is a plus! Still get a good burn in!

Chi Chi

W2/D3 Full Body

Just what I needed today.
Thanks J & T👍🏾

I was good until the inchworm and burpee workout. 🤭

W2/D4 Cardio + Stretch

It took me a solid 7-8 mins to get through each set. This work out always challenges me, I suppose I could reduce the weights to make the time, but I like the strength and endurance push of this. Thx J&T❤️

I had to 10’s for everything and even then I finished with almost no rest time (1-10 secs).  Tough one!

W2/D5 EMOM's

Add calf work, pretty please. I appreciate you both! 🫶🏽

Michelle

This was a push but I love the weights then body weight! Great balance, thx J&T!❤️

W3/D1 Lower Body

W3/D2 Dumbbell HIIT

Love love love those lower body stretches and felt great after the cardio!!!

Whew! It's been a while since I completed a HIIT workout. Barely made it through to the end...🥵
💪🏾🙂

Patrice

W3/D4 Cardio HIIT + Stretch

This was definitely a push for me today, thx J&T! ❤️

W3/D5 AMRAP + Core circuit

That last set took me out!!! I sweat all the toxins out!

W4/D1 Lower body

Thank you guys! I stayed following you on YouTube and you guys have given me doable workouts at home as a full time working mom of 3! Still trying to lose 15 lbs!

Jody

Love the push of this workout! Thx J&T ❤️

W4/D2 Dumbbell Tabata

W4/D3 Upper body

Loved the change of scenery.  That was a sweaty 😓 one.

W4/D4 Cardio HIIT + Stretch

8kg each dumbbell, total time of 25 min, including rest time.

W4/D5 Pyramid Workout

Gail

W5/D1 Full body

W5/D2 Dumbbell HIIT + Finisher

It was super 😊. Smiling cause I finished strong. Pushed myself. Need to get a heavier kettlebell. Getting 💪🏾💪🏾😅🔥

W5/D3 Full body

Just what I needed today. Cardio and a good stretch. 😊

Great cardio / stretch combo! For sure a tough but awesome workout!

W5/D4 Cardio HIIT + Recovery

Last time only could 10 reps of each, made the specified number of reps within in a minute this time, but yikes, that was hard.

This time finished within each minute. Didn't know if I would make it. Really, really pushed myself. Exhausted but ecstatic. Pumped 🔥💪🏾😅 ❤️

W5/D5 EMOM's

This felt like it took me forever to get thru, but I did it! 👏🏽

That was a good one.  I liked how each set really targeted a different group of muscles

W6/D1 Full Body

W6/D2 Dumbbell HIIT + Finisher

Loved it it was nice and smooth good for a recovery day. 😁 Thank you 😊

W6/D3 Full body

Cardio and me are not good friends, especially after I ate a big meal. I was ready to call it quits, especially when I seen the "60 second finisher". But my dad was watching 👀 I didn't want to disappoint him so I managed to gather the last breath I had and muscle through it. Thank you so much for the cooling down stretches now I feel nice and loose.😁

W6/D4 Cardio + Recovery

Whew 6 weeks and I did it! Thx J&T, feeling strong over here! ❤️

OMG!! THAT WAS TOUGH!!
But I feel 😃👍🏾🔥✅💯💪🏾😅

W3/D3 Upper body

Community

More workouts from Juice & Toya