Name: Playbook - Kelsey Oloughlin - W1/D2 Upper Body
Uploaded: 2023-07-16T16:52:57.879Z
Duration: 65 min
Description: W1/D2 Upper Body

Dominika

Taliya

Arms have never felt so on fire then they did this workout!!

Monica

Lauren

Laura

Sharyl

I LOVE LOVE LOVED IT !!!!!! such a perfect workout , all the videos are super helpful , and the app is AMAZING !!! 5 stars all the way!!!!

Hailee

Gisele Rigo

Colleen

Jovanka

8-12 Minute Walk

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-try going up in weight!

Dumbbell seated shoulder press

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell bicep curls

-Keeping the dumbbells neutral
-Raise to be parallel to the ground
-Lower slowly

Hammer Raises

Curls + Raises

-Keeping the dumbbells together
-Curl up to your shoulder and extend fully
-Last rep as many as possible

Close Grip Curl

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extension

Curl Into Arnold Press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

-Using single arm attachment, curl up and down
-8 per arm (16 total reps)

Cable Curl

Rope Circuit

W1/D2 Upper Body

Jesse

Wow what a workout…my legs are on fire 🔥🥹🔥🥹🔥

W1/D1 Quads + Glutes

W1/D3 Back, Core + Cardio

The hip thrusters with the dead lifts had me 😅😅 Great workout!

W1/D4 Hamstrings + Glutes

Chels

had to do sprints at 4.0 incline felt like i was dying

Madison

W1/D5 ACTIVE REST DAY

W1/D6 Chest + Shoulders + Abs

Gonna need crutches after that one 😮‍💨

Alyssa

Hip thrusters are my nemesis but I’m getting better!

W2/D1 Full Lower Body

Would be great if the app could give you a range of weight you should be lifting based on progress and previous workouts

Those T laterals were killer on my shoulders 😅😅🔥🔥

W2/D2 Shoulders, Triceps + Core

That 10.5 incline was brutal! But I did it and feel so good 🔥💖

W2/D3 Back, Biceps + Cardio

W2/D4 ACTIVE REST DAY

Maria Elisa

Alina

W2/D5 Glutes

W2/D6 Shoulders, Chest + Core

W3/D1 Quads + Glutes

Upper body is always challenging for me but this workout really gave me the confidence to execute!

W3/D2 Upper Body + Core

I love how I get to focus on specific muscles in this workout!

W3/D3 Back + Cardio

W3/D4 Active Rest Day

W3/D5 Hamstrings, Glutes + Core

W3/D6 Shoulders + Core

W4/D1 Full Lower Body

Didn’t want to train this am, but did anyway and so glad that I did!!

W4/D2 Shoulders, Triceps + Core

W4/D3 Back, Biceps + Cardio

W4/D4 Active Rest Day

Rachel

W4/D5 Glutes

W4/D6 Shoulders, chest + core

Perfect workout!
My legs are shaking 🤣

Dina

W5/D1 Quads + Glutes

I’m starting to see change in my upper body! This is really exciting 😍😍

I think that was my favorite upper body day that I’ve done programmed

W5/D2 Full Upper Body

My back is going to feel that tomorrow 😅😅

W5/D3 Back, Core + Cardio

W5/D4 Hamstrings + Glutes

W5/D5 ACTIVE REST DAY

W5/D6 Shoulders + Back

W6/D1 Full Lower Body

Took me all day to finish. Worked out at home

W6/D2 Shoulders, Chest & Triceps

W6/D3 Back, Biceps + Core

Was shaking halfway through in the best way!!

Wow I thought my butt was going to fall off 😅😅🔥🔥

W6/D4 Full Lower Body

W6/D5 ACTIVE REST DAY

Jess Tesch

Shoulders are spicy burning over here 😅😅🔥🔥

W6/D6 Shoulders

Feeling stronger in my shoulders like never before!!

Killed me in the best way, as always 🔥

W7/D1 Shoulders, Triceps & Cardio

W7/D2 Full Lower Body

I love this one so much. I’m getting stronger 💖💖👏🏻👏🏻

W7/D3 Back, Biceps + Core

W7/D4 Quads + Glutes

W7/D5 Shoulders, Chest + Core

That really challenged me today 😅😅🔥

W1/D2 Upper Body

Community

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