Name: Playbook - Mildred Sam Otuh - W4 D2 Upper Body
Uploaded: 2022-05-02T22:58:11.309Z
Duration: 60 min
Description: W4 D2 Upper Body

I think my arms are going to fall off 🤣

Lindsay

Didn’t get to do all of it (running low on sleep), but what I did was a great burn!!

Maddie Sublette

Mbali

Increase your weight at the 3rd round. 

Make sure to have good control of the weights, while keeping in good form. If unable to, regress back to previous weight

Complete the exercises one after the other, resting no more than 30 seconds between each and 45 secs between trisets

Increase your weight at the 3rd round. 

Make sure to have good control of the weights, while keeping in good form. If unable to, regress back to previous weight

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- 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

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Triset 1

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

Dumbbell standing shoulder press

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells up in a Y motion
- Lower the dumbbells back down to starting position

Reverse incline dumbbell y raise

Triset 2

Complete the exercises one after the other, resting no more than 30 seconds between each and 45 secs between exercise groups

Increase your weight at the 3rd round. 

Make sure to have good control of the weights, while keeping in good form. If unable to, regress back to previous weight

-Seat on a bench on an incline
-Hold a pair of dumbbells with palms facing each other.
-pull the shoulder blades together, and raise both dumbbells untold arms are extended. 
-Pause, and then bring the dumbbells back to starting position

Incline neutral grip chest press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Cable fly

Superset 1

Complete the exercises one after the other, with 30 seconds between exercises and 60 secs between sets

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump in and out (as in a jumping jack) and repeat for desired time or reps

Plank jacks

-Get into a high plank position with hands directly under shoulders
-Ground your toes to the floor and squeeze the glutes to maintain stability. 
-Keeping the core braced, and back straight, tap one arm forward a few inches in front of you.
-Return to starting position and repeat on the other side.

High plank front taps

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight and walk your hands in and out as you hold position for time

Plank in out

Core circuit

W4 D2 Upper Body

Rose

Amazing workout I love it. My leg is burning a lot but I survived 😂💪🏾

Mumu

W1 D1 Lower Body

Omg I don’t feel my arms lol but is really good workout 🥵

Becca

Viviana

W1 D2 Upper Body + Core

Kicked my butt for a 2nd time on this program 😅😂

Tooo hard for a first week for me but I’ll do it better next time

W1 D3 Lower Body

Naomi Segal

Really good workout o love it 💪🏾🔥

W1 D4 Upper Body + Core

Great full body! Those high reps sure creep up on you! Love the full body work!

The devil one…kills 😂 great workout!!!:)

W1 D5 Full Body

W1/D1 Intro to Strong and Lean

I was sooo not into it but I managed to do it and I feel so good!

Hi! I have a quick question. Is there a way in here to keep track of the weights used for each exercise? Just curious. 
Amazing workouts, thank you!

W4 D2 Upper Body

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