Name: Playbook - Legal Weight - W1/D3 Upper Body Cycle 1 Push/Pull Day
Uploaded: 2024-04-27T01:18:40.095Z
Duration: 90 min
Description: W1/D3 Upper Body Cycle 1 Push/Pull Day

Jenni

This one is killer , that ending 🔥☠️

Sherry

Torture so good, I can’t wait to be back at tomorrow 💪🏼 😅

Ashleigh

Shaden

Karen

Jennifer

Erica

This is a 4 week upper body program targeting your back, shoulders & arms. Ive programmed a 3 day split so you can pair this with my lower body program or full body. Focus on proper form & getting that mind/muscle connection.

Set bar about knee height. Form is very similar to a RDL. Pull your elbows in, lats & core engaged, flat back & pull the bar from the rack & lock out. Bring bar all the way back down to the rack.

Rack Pulls

Place DBs in a front rack position. Bend at the knees the power up pressing the DBs all the way up, locking out. Drop back down into the knee bend & repeat.

Dumbbell Push Press

Grab the narrow bars with a neutral or supinated grip. Legs together, toes pointed upward (dorsiflexion) Pull chest to the bar then slowly descend. Full extension of the arms.

Chin Ups

Circuit 1

Place hands on bar outside of hips. Supine (palms up) Hinge at the hips, push bar outwards then pull back towards navel. Think of bringing your elbows towards your hips so you target your lats not your traps.

Supine Barbell Bent Over Row

Place hands outside shoulder width (wide grip) keep chest up as you pull bar up to shoulders squeezing at the top

Barbell High Pulls

Hold dumbbells & raise them up to shoulder height. Palm down. Try not to swing or use momentum.

Dumbbell Front Raise

Circuit 2

Grab 2 dumbbells & get into a plank position. Feet slightly wider than hip width. Keep core engaged as you push up & row alternating each arm.

Renegade Rows

Grab a pair of dumbbells,
swing them through your legs (wide stance) & power through your hips to swing the dumbbells over head. Swing dumbbells down to the ground a do a push up or burpee. Jump back up into a wide stance & repeat.

Devils Press

Lay supine  with 2 DBs in your hands locked out. Sit all the way up, bring the DBs to you shoulders & press back up

Sit Up with a Press

Circuit 3

W1/D3 Upper Body Cycle 1 Push/Pull Day

Mariana

Coua

Melisa

W1/D1 Upper Body Cycle 1 Push Day

Even 2 rounds through (no rest) on a tight time schedule kicked my ass.

Ange

Bella

W1/D2 Upper Body Cycle 1 Pull Day

Rebekah

Joyce

Jayson

W2/D1 Upper Body Cycle 1 Push Day

Rose Obregon

W2/D2 Upper Body Cycle 1 Pull Day

Each time I have done this workout it is still a wow..Veryve

W2/D3 Upper Body Cycle 1 Push/Pull Day

Arms feel like jello, but getting stronger

W3/D1 Upper Body Cycle 1 Push Day

Felt like crying after my workout☺️ the burn was realllllllll!

Claudia

W3/D2 Upper Body Cycle 1 Pull Day

W3/D3 Upper Body Cycle 1 Push/Pull Day

W4/D1 Upper Body Cycle 1 Push Day

W4/D2 Upper Body Cycle 1 Pull Day

I enjoy your workouts. They always challenge me.

W4/D3 Upper Body Cycle 1 Push/Pull Day

Michelle

Denise

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Push/Pull

W6/D1 Push Day

W6/D2 Pull Day

W6/D3 Push/Pull

W7/D1 Push Day

W7/D2 Pull Day

W7/D3 Push/Pull

W8/D1 Push Day

W8/D2 Pull Day

W8/D3 Push/Pull

Evan

Elizabeth

W9/D1

W9/D2

W9/D3

W10/D1

W10/D2

W10/D3

W11/D1

I love all program but upper body has always been my favorite

W11/D2

W11/D3

W12/D1

W12/D2

W12/D3

W13/D1 Upper Push

W13/D2 Upper Pull

W13/D3 Push/Pull

W14/D1 Upper Push

W14/D2 Upper Pull

W14/D3 Upper Push/Pull

W15/D1 Upper Push

W15/D2 Upper Pull

W15/D3 Upper Push/Pull

W16/D1 Upper Push

W16/D2 Upper Pull

W16/D3 Upper Push/Pull

W1/D3 Upper Body Cycle 1 Push/Pull Day

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