Name: Playbook - Matt Fox - W1/D1- upper body
Uploaded: 2022-11-22T04:13:11.768Z
Duration: 45 min
Description: W1/D1- upper body

Ryan

First workout in the books! Love the “to failure” reps. as these push me.

Tyler

Lucas

Rowdy

First time using the app! And first time working out after a longggggg break!  Loving it so far!

My first workout with the app and was amazing, i can feel the difference since day 1

Davide

Great mix of weights and cardio. Exactly the workout I was looking for!

Tyler Rose

Cardavez Wash

Good first workout after holidays. Love it!!!!

Ervo

Been in a massive workout rut. Have had zero motivation and then came across this plan. First workout was great. Looking forward to the rest. Hoping to prevent the dad bod (just had our first baby). Hoping to lead by example for the little guy. Thank you

Kevin

Great first dumbbell workout. Looking forward to the next one tomorrow!

Travis

Brandon

Dian

- Jump rope with the rope passing under your feet once each jump

Skipping

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Incline dumbbell floor press

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

- In a seated position hold dumbbell in  hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extensions

Power walk / jog

W1/D1- upper body

That was tough! Happy I went through it all!

W1/D2 Lower Body

W1/D3 Day 3 cardio

W1/D4

W1/D5 lower body 
Glutes hamstrings

Gylain

W1/D6 upper body 
Shoulder and Abs

W1/D7 REST DAY

W2/D1- upper body

W2/D2 Lower Body

W2/D3 Day 3 cardio

W2/D4

W2/D5 lower body 
Glutes hamstrings

Enrique Plata

W2/D6 upper body 
Shoulder and Abs

W2/D7 REST DAY

W3/D1- upper body

W3/D2 Lower Body

W3/D3 Day 3 cardio

W3/D4 - upper body back and biceps

W3/D5 lower body 
Glutes hamstrings

W3/D6 upper body 
Shoulder and Abs

W3/D7 REST DAY

W4/D1- upper body

W4/D2 Lower Body

W4/D3 Day 3 cardio

W4/D4 - upper body back and biceps

W4/D5 lower body 
Glutes hamstrings

W4/D6 upper body 
Shoulder and Abs

W4/D7 REST DAY

W5/D1

W5/D2

W5/D3

W5/D4

W5/D5

W5/D6

W5/D7

W6/D1

W6/D2

W6/D3

W6/D4

W6/D5

W6/D6

W6/D7

W7/D1

W7/D2

W7/D3

W7/D4

W7/D5

W7/D6

W7/D7

W8/D1

W8/D2

W8/D3

W8/D4

W8/D5

W8/D6

W8/D7

W1/D1- upper body

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