Name: Playbook - Lizette Pompa - Week 1/Day 3 Upper Body
Uploaded: 2024-04-05T18:09:15.417Z
Duration: 40 min
Description: Week 1/Day 3 Upper Body

Gosh, my upper body strength really sucks! Lol but I got it done 😁

Anna

Súper completo me gusto mucho aparte que es diferente !

Massiel

Ruth

I liked this workout a lot. Was able to complete it 23 minutes so maybe I need to go heavier on the weights or rest longer?

Jillian

Lina

Yusef

Shar

I was not looking forward to the devil's press or the side planks but I finished all 4 rounds! 🎉

Lydia

Toppenbra pass med tydliga instruktioner 🤩

Helena

Susanna

I hate burpeeeeeeessssss 😂😂😂😂😂

Patu M

I forgot how challenging this program is! Tough but great. All the variation keeps me stimulated and never bored. I won't be able to lift a spoon to my mouth tomorrow!

Nora

Karen

Yep. Did not enjoy the burpees but I did every.single.one.

Camilla

Ailith Anderson

Never done those devil things before. My shoulders will hurt tmrw!! Thank you!

Equipment:
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells
1 Light DB

Upper Body Routine
4 Rounds of:

10 Alt Devil's Press
10 Alt Halos w/Press
10+10 Curls w/Static Hold
16 Alt See-Saw Rows
8 Z-Press
10+10 Side Plank Hip Dips

Alternating Devil's Press

Alternating Halos w/Press

Dumbbell Curl with Static Hold (R)

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell Curl with Static Hold (L)

Alternating See-Saw Rows

Z-Press

Side Plank Hip Dips (R)

Side Plank Hip Dips (L)

Upper Body Circuit

Week 1/Day 3 Upper Body

Gladys

Christie

Finally! I just finished the second round of the 6 week f”program! Perfect timing to start this 4 week program! Looking forward.

Yang Chen

Welcome to the Program

Push and Squat Warm-up

Pull and Squat Warm-up

Push and Hinge Warm-up

Pull and Hinge Warm-up

Upper Body Warm-up

Lower Body Warm-up

Push and Squat Cool Down

Pull and Squat Cool Down

I enjoy every second of the yoga-inspired cool downs in this program! When the main work out feels to hard, I set my mind on the cool down to be able to keep going 👍😊

Week 1/Day 3 Upper Body

Community

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