Name: Playbook - Kelsey Adkins - W8/D2 Upper Body
Uploaded: 2022-12-16T10:55:53.467Z
Duration: 60 min
Description: W8/D2 Upper Body

Reverse Grip Barbell Bent Over Row

Plate Chest Press

Keep elbows tight and do not let them move

Plate Tricep Extension

Superset

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Do a front raise going towards the opposite side then do the other arm

Crossbody Front Raise

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Cable Seated Rope Lat Pull

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
-to modify go on your knees (shown in video)

Diamond Push-ups

W8/D2 Upper Body

I love the simple, foundational exercises.

Michelle

Such a great start to the new year! Legs are jello!!

Amanda

So excited for these 8 weeks, off to a great start!🔥

Tessa

W1/D1 Glutes and Hamstrings

Alli

W1/D2 Upper Body

Starting over with the booty program and feeling strong! 💪🏼

Brittan

Booty and hamstrings on fire after that one 🔥

W1/D3 Glutes and Hamstrings

Loving the variety in the upper body workouts!

W1/D4 Shoulders and Back

Anna luise

W1/D5 Glute Isolation

Deficit reverse lunges after hip thrusts killed ☠️ loved following with the drop set!

Rachel Moltz

W2/D1 Glutes and Hamstrings

W2/D2 Upper Body

That walking lunge and monster walk superset was brutal! Great workout

W2/D3 Glutes and Hamstrings

W2/D4 Shoulders and Back

W2/D5 Glute Isolation

Challenged myself with the low rep counts and hit a couple PRs!

W3/D1 Glutes and Hamstrings

Loving these upper body workouts in between!!

Tricia

W3/D2 Upper Body

Feeling so much stronger during this second time with the booty build program 💪🏼

Those hamstring curls made my legs toast! Wowzers

Sara

W3/D3 Glutes and Hamstrings

W3/D4 Shoulders and Back

W3/D5 Glute Isolation

Loved the focus on compound movements! Simple, very effective workout

W4/D1 Glutes and Hamstrings

W4/D2 Upper Body

Booty is on fire 🔥 still sore after Monday’s glute workout so had to push through, but got it done!

W4/D3 Glutes and Hamstrings

W4/D4 Shoulders and Back

The 10 sets of hip thrusts get me every single time 🥵

W4/D5 Glute Isolation

Nothing better than a fire pump and PR’s!!!🔥

W5/D1 Glutes and Hamstrings

W5/D2 Upper Body

Taylor

W5/D3 Glutes and Hamstrings

W5/D4 Shoulders and Back

May the booty burn be ever in your favor🤝🏼😂🥹

W5/D5 Glute Isolation

Oooof hard workout with 5 sets of each exercise 🥵 awesome workout!

W6/D1 Glutes and Hamstrings

W6/D2 Upper Body

Really had to push through this leg day while being insanely sore from challenging myself during Monday’s leg workout 🥵 still got it done 💪🏼

W6/D3 Glutes and Hamstrings

Awesome upper body workout! Feeling stronger every week 💪🏼

W6/D4 Shoulders and Back

Great workout to end the week!! Feeling the burn and loving it🤩

W6/D5 Glute Isolation

Really challenged myself with the 6 reps and feeling so strong! 💪🏼 absolutely loving this booty program!

W7/D1 Glutes and Hamstrings

W7/D2 Upper Body

Don’t let the lack of supersets deceive you, this workout is HARD 😅 hobbling out of the gym but feeling so accomplished

Split squat to split RDL got meee 💀🤌🔥

W7/D3 Glutes and Hamstrings

W7/D4 Shoulders and Back

W7/D5 Glute Isolation

Great start to the last week of the booty build!

Heavier weights are feeling so much smoother 💪🏼

W8/D1 Glutes and Hamstrings

Somehow managed to hit a PR on Bulgarians during that tough workout!

W8/D3 Glutes and Hamstrings

W8/D4 Shoulders and Back

Had a feeling the last day would include 10x10 hip thrusts 😅 absolutely LOVED this program and feeling so much stronger. Definitely going to be doing this again!

W8/D2 Upper Body

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