Name: Playbook - Leslie Getnfit - W3/D4 Upper Body (Pull) + Core + Cardio
Uploaded: 2024-04-20T00:01:52.570Z
Duration: 80 min
Description: W3/D4 Upper Body (Pull) + Core + Cardio

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- 10 each arm for one set so total 20 to complete the set unless you do both arms at the same time.

BICEPS Dumbbell bicep curls

- 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

BACK Cable Lat pulldown

Increase weight after every set.

Adjust the high row machine’s seat and chest pad for optimal comfort and range of motion.

Sit in the machine, with your legs secured under the leg pads and your chest braced against the chest pad.

Grasp the handles using a pronated (overhand) grip. Your arms should be fully extended and your shoulders should be stretched forward.

BACK High Row Machine

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

BACK Bent over barbell rows

Securely set the pin on the desired weight.
Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. 

Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). 

Keep your abs engaged, spine neutral, and shoulders pressed down and back.

Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.

Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.

Assisted Pull-up Machine

Core Workout
Holding either Dumbbells or a barbell. Bring each knee up, squeezing your core.

CORE Standing Leg Raise

Walk on the treadmill with an incline for 25 minutes at a pace of at least 3.5. 

Start with an incline of 3.5 for the first five minutes. Every two minutes increase the incline.

Treadmill Incline Walk

W3/D4 Upper Body (Pull) + Core + Cardio

Thank you so much ! 
First workout in this program. 
Locking forward for amazing results. 
I’m starting at 240lbs

McNamara

It was great! Im a beginner, so I did my best. I definitely worked up a sweat and burn!

Michelle

Great !!!!!!! I might be able to walk tomorrow

Denisse

W1/D1 LOWER BODY

This one had me sweating from start to finish!!

Manyssa

Courtnee

W1/D2 Upper Body (Push) + Core  + Cardio

Loved this definitely felt the bird and the sweat.

Shairreous

Didn’t finish the last exercise but almost

Monique

Jackie

W1/D3 LOWER BODY

Jasmine

W1/D4 Upper Body (Pull) + Core + Cardio

Sharon

Giiiirllll the burn was real with this one 🔥🥵

W1/D5 LOWER BODY

Marquita

I added this to day 5 after the workout something I’ve been wanting to do and I actually lasted 30 minutes

W3/D4 Upper Body (Pull) + Core + Cardio

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