Name: Playbook - Mike Over - Week One Day One Upper Body
Uploaded: 2021-01-18T11:49:08.549Z
Duration: 45 min
Description: Week One Day One Upper Body

Wow! The training i need to do at home! Thank you!!!

Manuel

Maii Poo

Great, different from what I’ve been doing, good change!

Melissa

Chris Del Prete

It was good. My arms are definitely feeling it. Can’t wait for tomorrow’s workout!!

Marlana

Go through this first segment for 40 seconds work, 20 rest at the END of the circuit. 

You will rest 2:00 then start part two which will be rep based with a 60 second rest after completing each exercise in the tri-set. 

Same goes for part three!👍

The finisher is a 5 rep, 5 second hold at the top, 4-4....all the way to 1, resting 60-90 seconds and going 2 more times! 

Go crush it!💪🏾🔥

1/2 Kneeling Curl To Press

Bear Row

Alternating SA DB Snatch

1.5 Rep DB Single Arm Javelin Press

DB Hollow Hold Fly

Part One(timer)

Go through the tri-set 3 rounds resting 1:00 after each. Perform the desired number of reps for each exercise.

DB Clean and Press

DB Single Arm Jack Press in Split Stance

Slow tempo, alternate arms and add 2 second hold at top

DB Gorilla Row

Part Two(reps based)

Glute Bridge Single Arm Press

Make sure DB is out in front of body, 10 per side

DB long lever row

DB speed push Press

Part Three(reps based)

3x(5,5 second hold on 5th...4 reps, 4 second hold at top...all the way to 1)

Repeat 3 times with 60-90 rest

Lateral Raise Finisher

Week One Day One Upper Body

Alysia

Good but the sliders had to be skipped because my gym didn’t have them

Week One Day Two Lower Body

Samantha North

Week One Day Three Full Body

Week One Day Four Core Workout

Week One Day Five Plyo / Speed Day

I enjoyed this workout.  The bands added a nice variation.

Week Two Day One Upper Body

Week Two Day Two Lower Body

I bumped the weight up today and felt it was a good challenge. Enjoyed this workout.

Week Two Day Three Full Body

I love core day!  Six rounds is pretty grueling but I got it done and I feel great!

Week One Day One Upper Body

Community

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