Name: Playbook - Mildred Sam Otuh - W3 D1 Upper Body
Uploaded: 2022-04-19T20:02:58.922Z
Duration: 45 min
Description: W3 D1 Upper Body

Complete Upper Body warmup routine, then…

Complete 4 sets of the following 

Rest for 60-90 seconds between sets

Negative pull ups x 8

Superset #1
Glute bridge chest press x 15
Hyperextensions x 12

Superset #2
Bench dip x 12
Front to lateral DB raise x 8

Superset #3
DB bent over row x 12
Side to side push-ups x 10

Cool down:
2-5 mins foam roll and mobility

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself

Negative pull-ups

Glute bridge chest press 4 x 15
Lying Y Hyperextensions 4 x 12

- With dumbbells in each arm, get into a glute bridge position, lying with your back in the floor and your helps elevated
-From the glute bridge position perform chest press
- Repeat for desired reps

DB glute bridge chest press

- Lying face down on the ground, arms extended out with your body in the shape of a Y
- Raise your head, chest, and arms  
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Lying Y hyperextensions

W3-4 D1 Superset 1

Bench dips 4 x 10
Front to lateral raise 4 x 8 each

- 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

-Stand with a dumbbell in each hand.
-Slightly bend the knees and lift the dumbbells directly in front of you to about shoulder height.
-Bring them back to starting position before raising them again laterally
-Keep the chin tucked during the movement and try not to hit your head forward

Front to lateral raise

W3-4 D1 Superset 2

DB bent over row 4 x 12
Side to side push-up 4 x 10

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with your hands just outside the shoulders in a high plank position
-step out to one side with one arm
-Bend at the elbows to come down
-return back to center and step out to the opposite side with the opposite arm and repeat 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Side to Side Push-ups

W3-4 D1 Superset 3

W3 D1 Upper Body

Thomas 

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 D2 Lower Body

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

W3 D1 Upper Body

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