Name: Playbook - Kelsey Adkins - W1/D4 Upper Body
Uploaded: 2023-12-30T17:26:52.569Z
Duration: 40 min
Description: W1/D4 Upper Body

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent over row

Keep back flat on the floor the whole time. When the dumbbell goes back towards the floor engage your lats to pull the dumbbell back up.

Dumbbell Lat Pull

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset

W1/D4 Upper Body

6 weeks postpartum and first lift done! So excited to get back to it and grateful to have this program to follow 💪🏼

Brittan McCombs

4 months PP with baby #3- first workout back! looking forward to doing this program!!

Saryn Johnson

Enjoy the fact that I can take a step back and start fresh with the basics when it’s needed.

Carrie

W1/D1 Lower Body

First workout in the app! I’m excited to get started. 12 weeks postpartum 💪🏼

Rachel

W1/D2 Upper Body

Erin

Love this amazing beginner workout! Easy to follow and build upon!

Malinda

W1/D3 Lower Body

Such a great leg day. My booty is on fire from
This one. 🔥

W2/D1 Lower Body

Chest press skull crusher combo 🥵 especially as the second exercise!

Kerriann

W2/D2 Upper Body

W2/D3 Lower Body

W2/D4 Upper Body

Killer leg day. My glutes are burning! 🔥🍑

Sara

W3/D1 Lower Body

W3/D2 Upper Body

This was a killer single leg focus workout. It definitely pushed me!

W3/D3 Lower Body

I really enjoyed this upper body day! I was able to PR on bicep curls today! 👊🏻🔥

W3/D4 Upper Body

First workout of 2024 done ✅ 🏋️‍♀️💪

W4/D1 Lower Body

Great way to start my Thanksgiving Holiday!!

W4/D2 Upper Body

Awesome leg day after a Thanksgiving Day Feast!

W4/D3 Lower Body

Shannon

W4/D4 Upper Body

Was reminded by how much I hate lunges 😩 but great workout!

Kira

W5/D1 Lower Body

W5/D2 Upper Body

Enjoyed this workout! I increased all reps up to 15 each set. 👊🏻👊🏻👊🏻

W5/D3 Lower Body

Wow that was tougher than I expected! Awesome workout!

W5/D4 Upper Body

Holy Smokes, that's all I have to say 🫠🙃🦵

W6/D1 Lower Body

Killer tri set with those lateral raises!!

Going to have a hard time holding my baby when she's up from her nap 🤣

W6/D2 Upper Body

W6/D3 Lower Body

Just finished up the Beginner Build program and loved it! I was able to complete the entire program from home. Definitely will be doing this again 😊

This was a great upper body! Those bicep curls at the end were fire! I am so happy I completed this beginner build while recovering from having my second baby! I am 8 weeks postpartum and feel like I have started building my strength again!!

W1/D4 Upper Body

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