Name: Playbook - Leah Casciano - W2/D1 Upper Body
Uploaded: 2024-03-18T17:26:53.749Z
Duration: 60 min
Description: W2/D1 Upper Body

Lyndsie

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your blood moving! 
The goal each week is to increase weight, reps, or intensity.
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. ⏱

This is your warmup AND cardio for the day!!! choose however you'd like! 
STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable.

- Bend at the hips with back flat and elbow bent 90 degrees
- Keep arm at your side then extend arm back until parallel with your body

Cable triceps kickback

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Upper Body

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

Go through this workout with your desired effort and intensity while performing with good technique. Move through each exercise with the allotted reps and rounds. Review, share, and tag when completed if you loved it! 😍💪🏼❤️‍🔥

- Hold two dumbbells with your elbows held parallel to the floor
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Upper Body Push

2 Rounds =  6 Intervals // 45s Work with 15s Rest
Work one movement for 45-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ Dumbbells
Review, share, and tag when completed if you loved it! 😍💪🏼❤️‍🔥

- Holding a dumbbell overhead perform a slow controlled march

overhead march

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

6-min Abs

W2/D1 Upper Body

Amber

W1/D1 Upper Body

jessica

I wanted to give up but I’m glad I pushed through! Amazing workout! 👏👏

Madison

Brittany

W1/D2 Lower Body

Leah

W1/D3 Posterior Full Body

W2/D2 Lower Body

These workouts are made to make you strong af!

W2/D3 Posterior Full Body

The reason why my arms and shoulders look so damn good!

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 Posterior Full Body

W4/D1 Upper Body

W4/D2 Lower Body

It’s like you’re trying to make us stronger or something! 😝

W2/D1 Upper Body

Community

More workouts from Leah Casciano