Name: Playbook - Katie Becknell - W1/D2 Upper Body 1
Uploaded: 2024-04-23T23:47:51.239Z
Duration: 60 min
Description: W1/D2 Upper Body 1

Chanel

Struggling to type this because my arms ache so much! Another fab workout thank you!

Juliette

Brett

Ended workout on stairmaster for 10 minute I think the speed was at 6 and last 30 sec increased to 9.

Ana Gomes

Some of the rep amounts were a bit much for a beginner! Liked the exercises tho

Maddy

Clare

Tilde

Raniya

Ekundayo

4xamrap push ups
4x8-10 shoulder press
3x10-12 lateral raise
3x10-12 upright row
3x12-15 chest fly
3x12-15 tricep pushdown

REP RANGE: as many reps as possible

SET UP:
if you can do 10+, good form push ups without any assistance challenge yourself to do as many reps as possible! if you’re like me and struggle with push ups 🥲 you can try out these band assisted push ups or do them with your knees on the ground, whichever you prefer! find either a smith machine or squat rack and wrap a long band around the safeties of the smith machine or squat rack. 

FORM TIPS:
If you are using the band assisted method, place the band just under your boobs. Place your hands just about shoulder width apart and speed your finders out. As you descend, keep your elbows tucked at your side and keep a straight line from your shoulders to your feet. Keep your entire body tight, flexing your core as it will help you keep that straight line!

Push Ups

REP RANGE: 8-10

SET UP:
Find an incline bench, one that has an adjustable seat. Set it to a position that is about 60 degrees, above 45 but below 90. You can also use a shoulder press machine like I’m using in this video if your gym has one!

FORM TIPS:
To get the weight up, set the dumbbells on each of your legs and one at a time push the dumbbell up with your leg. Similar to the bench press you want to pull your shoulder blades back and down with a slight arch in your back. 

On the descent you dont want your arms to be directly out to the side, they should be at a slight angle, about 20-30 degrees forward, and bring the dumbbells down to where they almost touch your shoulder, then press up.

Shoulder Press

REP RANGE: 10-12

SET UP:
You’ll only need two dumbbells for this exercise. 

FORM TIPS:
Same with the shoulder press, you dont want to lift your arms straight out to the side. Your arms should be angled about 20-30 degrees in front of you. Pull your shoulder blades back and down and initiate the lift with your elbows.

Your arms should be slightly bent and should never lift higher than your shoulders.

Dumbbell Lateral Raise

REP RANGE: 10-12

SET UP: you can use either a ez bar, smith machine or cable machine with a straight bar attachment for this exercise. 

FORM TIPS: stand with your feet hip distant apart and hold the bar with you hands shoulder width apart. Row the bar up to about your shoulder height driving your elbows out to the side. Keep your shoulders back and down, make sure you don’t shrug them up during the movement!

Upright Row

REP RANGE: 12-15

SET UP:
Grab two dumbbells and find a flat bench. You can also use a chest fly machine if you have one at your gym!

FORM TIPS:
Lie flat on the bench, pressing the dumbbells up directly above your chest with a neutral grip (palms facing each other). Again driving your shoulder blades back and down into the bench. 

Slightly bend your elbows and lower the weights down to the sides. Lower down to a comfortable point where you feel a stretch in your chest, aim to get your arms parallel with the floor. Then squeeze your chest to raise the weights back up to the starting position.

Dumbbell Chest Fly

REP RANGE: 12-15

SET UP:
Find a cable machine and a rope attachment. You want to position the cable machine to the highest position.  

FORM TIPS:
Grab each side of the rope with your thumbs pointed up and palms facing inward. Pull shoulder blades back and down and press the handles down to the starting position of the movement. There should be CONSTANT tension during the entirety of the set (meaning the weights of the cable machine should never be resting). Your upper arm (from your elbow to shoulder) should be glued to your sides and not move throughout the movement, only the forearms will move your arms from 90 degrees to straight. 

Think about only pressing the rope down with your triceps and really squeeze them to get you to that bottom position.

Cable Tricep Pushdown

W1/D2 Upper Body 1

Jill-Dey

Stacey

Karli

W1/D1 Leg Day 1

jennie

That was awfully painful! My legs are DEAD

W1/D3 Leg Day 2

Lobna

Elise

W1/D4 Upper Body 2

Another super challenging workout 🏋️

Kaitlyn

ooof this one had me shaking!!! functional movements are definitely something I want to work on more

Selyna

W1/D5 Functional Full Body

amazing workout, just couldn’t do the walking lunges cause the gym was too packed 🥲

W1/D2 Upper Body 1

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