Name: Playbook - Leslie Getnfit - Week 4 Day 4
Uploaded: 2024-04-20T00:01:52.692Z
Duration: 90 min
Description: Week 4 Day 4

Amber L

Jessika Williams

INCREASE THE WEIGHT AFTER EVERY SET

Follow these steps to perform this exercise:

Hold a dumbbell in each hand and sit on a bench with back support.

Plant your feet firmly on the floor about hip-width apart.

Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.

Pull your abdominals in so there is a slight gap between the small of your back and the bench.

Push the dumbbells up until right before your arms lockout, directly over your head, and then lower the dumbbells back to ear level.

Shoulder Press DB

The barbell upright row is an advanced upper body exercise that targets most of the back and shoulder region. 

Stand with your feet about shoulder width apart, your back should be straight and your knees slightly bent.Keep your chest high and eyes forward.

Grab a loaded barbell with an overhand grip, and hold the weight in front of your thighs with your palms facing your body. 

Keeping the weights as close to your body as possible, pull the barbell up towards your chest.

Upright Row Barbell

This exercise helps you learn how to target the triceps. Choose a weight that’s slightly challenging yet allows you to complete all of the sets using proper form and without straining.

Start with dumbbells that are 5 to 10 pounds each and gradually increase the weight as you gain strength. Substitute soup cans or water bottles if you don’t have weights.

This exercise can also be done one arm at a time in a split stance while standing or kneeling.

To do this:

Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor.
Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
On an exhale, engage your triceps by straightening your elbows.
Hold your upper arms still, only moving your forearms during this movement.
Pause here, then inhale to return the weights to the starting position.

Tricep Kickback

Increase weight after every set. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.

Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

Front Raises

Sit on the butterfly machine with your front facing away from it and your back flat up against the padding. Your feet should be flat on the floor. Lower or raise the seat if necessary.


Adjust the machine as needed so that your upper arms are parallel to the floor when you grasp the handles.


Contract your chest muscles to push the handles toward each other for the count of 2 as you exhale. When the handles are together, hold for one second. Then, slowly release and return to your starting position for the count of three or four as you inhale.

Chest Fly Machine

Seated V Ups

A very important part of using the Stairmaster, as a matter of fact doing any sort of exercise, is to maintain your form. This will make sure that you avoid any sort of injuries and that you get the most benefit out of your workout. One thing to remember is to take long, natural strides to mimic the motion of actually walking up stairs. This will help to work out the glutes and thighs with a full range of motion.

As you continue your workout, try to increase the intensity and pick up the pace. This will assure you get the best workout you can and it will cause you to challenge yourself as you progress with the workout. You can increase the intensity little by little every time you use the Stairmaster to work out, which will start to improve your cardiovascular system.

Stairmaster

Week 4 Day 4

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Amanda

Stephanie

Veronica Monica

Week 1 Day 4

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Daniela

Perfect back with some bicep action combo!

Alexandria

Cynthia

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Miracle

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Brittany Moore

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Week 4 Day 4

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