Name: Playbook - Legal Weight - W16/D3 Upper Push/Pull
Uploaded: 2024-04-27T01:18:41.455Z
Duration: 75 min
Description: W16/D3 Upper Push/Pull

Grab onto the inside handles, lean back slightly as you bring your chest to the bars.

Assisted Chin Ups

Get into a plank position holding onto 2 KBs. Arms locked, core tight. Descend into a push up then push hips up into a pike position.

Dual Kettlebell Push up-pike

Circuit 1

Clean dumbbells into a front rack then straight into a push press.

Dumbbell hang clean press

Lay prone onto a bench. Squeeze pad with your adductors. Extend elbows back, squeezing your triceps at full extension.

Prone Tricep Kickbacks

Standing position, keep chest up. Elbows by your side as you curl all the way up & full extension of the arms at lockout. Don't swing or use momentum.

Dumbbell Bicep Curls

Circuit 2

At the seated row station, attach a straight bar. Place feet onto the floor. Extend the arm all the way then curl up to shoulders

Seated Straight Bar Bicep Curl

Keep elbows as close to your body as possible. Pull rope all the way up to shoulders & extend arms as you lower the rope back to starting position

Rope Hammer Curls

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

Place hands right outside hips. Drop hips down as you explode up you will shrug your shoulders & drop down fast under the bar into a front racked position.

Barbell Cleans

Clean DB into a front racked position. Bend your knees slightly as you drive the DB overhead.

Single Arm Dumbbell Push Press

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

Circuit 4

W16/D3 Upper Push/Pull

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

Ashleigh

Bella

W1/D2 Upper Body Cycle 1 Pull Day

Jenni

This one is killer , that ending 🔥☠️

Sherry

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

W1/D3 Upper Body Cycle 1 Push/Pull Day

Rebekah

Joyce

Jayson

W2/D1 Upper Body Cycle 1 Push Day

Rose Obregon

Shaden

Jennifer

W2/D2 Upper Body Cycle 1 Pull Day

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

Karen

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

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W9/D3

W10/D1

W10/D2

W10/D3

W11/D1

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

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W11/D3

W12/D1

W12/D2

W12/D3

W13/D1 Upper Push

W13/D2 Upper Pull

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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

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