Name: Playbook - Madi Ditler - W1/D2 Full Upper Body
Uploaded: 2023-10-06T02:46:42.244Z
Duration: 45 min
Description: W1/D2 Full Upper Body

Gracie Hogg

Call me muscle mami after this workout cus sheeeesh 😮‍💨💪🏼

Aure

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Grab the bar with a wide neutral grip
- 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

Lat Pulldown

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-Bar Row

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raises

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

W1/D2 Full Upper Body

Jenny

Amazing! I haven’t had a solid workout plan like this in the gym in a while!

Madison

W1/D1 Glutes & Core

W1/D3 Glutes & Quads

W1/D4 Back + Biceps + Core

Amazing!! My shoulders and triceps are looking defined 🥹

Absolutely amazing! Love the video demonstration and break downs to each exercise

Nicole

W1/D5 Shoulder + Triceps

W2/D1 Glutes & Core

W2/D2 Full Upper Body

IT WAS GREAT!! Easier for me to actually enjoy my workout!!

Michelle Meza

W2/D3 Glutes & Quads

W2/D4 Back + Biceps + Core

W2/D5 Shoulder + Triceps

W3/D1 Glutes & Core

W3/D2 Full Upper Body

W3/D3 Glutes & Quads

W3/D4 Back + Biceps + Core

W3/D5 Shoulder + Triceps

W4/D1 Glutes & Core

W4/D2 Full Upper Body

W4/D3 Glutes & Quads

back is starting to show more and more definition🤭

W4/D4 Back + Biceps + Core

how my body is beginning to look and feel like bc of your program: ⌛️⌛️⌛️🫶🏼

W1/D2 Full Upper Body

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