Name: Playbook - Leah Casciano - W1/D5 UPPER BODY
Uploaded: 2024-03-18T17:33:42.663Z
Duration: 35 min
Description: W1/D5 UPPER BODY

Amber

A solid pump was made! 10/10 upper body burnerrrr

My forearms are on fireeeee 🔥 loved it!

Paul

You already know what I’m gonna say about this workout!

I keep saying it but this is def my favorite upper body workout!

All my favorite upper body movements in one workout! Loved it

A fully loaded upper body day. Got a goooood pump in. Building that back up good baby!

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Engage your bicep at the top 
- Keep your core tight
- Hold one arm at 90° while the other works 
- Work both sides

Standing alternating bicep curls

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Curl 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 with a slow and controlled movement

DB seated Arnold press (with curl)

Upper Body // Back & Biceps

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Cable Machine

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (close grip)

- Engage triceps as you extend your arms
- Keep core tight

Single Arm Overhead tricep extension

- grab the handle with one knee on the floor
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Single arm Lat pulldown (kneeling)

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥
Equipment:
⚡️ Dumbbells 
⚡️ Cable Machine

- With a dumbbell in each hand pull your fists towards your collars with a high elbow
- Control the weights down into a Romanian deadlift, sending to hips back and keeping soft knees
- Perform a bent over row by bribing fists towards armpits
- Return to standing

Upright Row + RDL + Bent over Row

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies (single arm)

W1/D5 UPPER BODY

Trey

Madison

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W1/D5 UPPER BODY

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