Name: Playbook - Mildred Sam Otuh - W1 D1 Upper Body
Uploaded: 2022-05-01T14:57:19.860Z
Duration: 45 min
Description: W1 D1 Upper Body

Rose

Thomas 

Complete Upper Body warmup routine, then…

Complete 4 sets of the following supersets

Rest for 60-90 seconds between sets

Superset #1
Floor DB chest press x 14
Floor back extensions x 20

Superset #2
Bench dip x 12
Lateral DB raise x 10

Superset #3
Overhead DB Press x12
Let me in’s x12

Superset #4
DB Skull crusher x 10
Standing alternating bicep curl x 10


Cool down:
2-5 mins foam roll and mobility

Floor DB chest press x 15
Floor back extensions x 20

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Lie face down with your arms behind your head.
-Engage the glutes abs core to support your lower back. 
-Lift your shoulders, head, and chest up and away from the floor and squeeze at the top

Floor lying back extensions

W1-2 D1 Superset1

Superset#2
Bench Dips 4x 12
Lateral raise 4 x 10

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench 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

Bench dips

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

W1-2 D1 Superset2

Overhead Db Press 4 x 12
Let me in’s 4 x 12

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

-Grab a door or pole with both hands and put your feet on either side.
-Bend the knees so your thighs are parallel to the ground
-Extend your elbows and pull yourself up keeping your knees at a 90 degree angle.
-Squeeze the back together

Alternative if you have access to a gym would be inverted rows

Let me ins

W1-2 D1 Superset3

DB skull crushers 4 x 10
Alternating bicep curls (standing) 4 x 10

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers (floor)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders one arm at a time
- Slowly lower down until arms are extended

Alternating Dumbbell bicep curls

W1-2 D1 Superset 4

W1 D1 Upper Body

Dripping sweat. Superset dumbbell glute bridge after the glute bridge marches 😅

Gina

Lisa

W1 D2 Lower Body

W1 D3 Upper Body

W1 D4 Lower Body

For those who’ve made it this far, go for shorter recovery for a challenge!

Rebekah

W1 D5 Full Body

Getting strong. Great workout I love it 💪🏾🔥🔥🔥

Mumu

W2 D1 Upper Body

W2 D2 Lower Body

W2 D3 Upper Body

W2 D4 Lower Body

W2 D5 Full Body

W3 D1 Upper Body

W3 D2 Lower Body

The buildup at this point in the program still delivers a great challenge. Well put together!

W1 D1 Upper Body

Community

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