Name: Playbook - Mildred Sam Otuh - W4 D3 Upper Body
Uploaded: 2022-04-20T23:27:36.134Z
Duration: 45 min
Description: W4 D3 Upper Body

A great stack, especially being able to adjust weight as you go

Rebekah

Complete Upper Body warmup routine, then…

Complete the following supersets x 4 sets

Rest minimally between supersets and 60 seconds between full sets

Superset 1
Push-up x 12
Standing hammer curl x 10

Superset 2
Up down plank x 7 each side
Arnold press x 12

Superset 3
DB bent over reverse fly x 12
Renegade row x 10 each side

Superset 4
Shoulder taps x 12 each side
DB Tricep overhead extension x 10 each side

Cool down
Mobility routine
2-5 mins foam roll

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

W3-4 D3 Superset 1

Up down plank 4 x 7 each side
Arnold press 4 x 10

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Up down plank

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

W3-4 D3 Superset 2

DB bent over reverse fly 4 x 10
Renegade row 4 x 8 each side

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Get into a high plank position with a dumbbell on each arm.
-Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared and core tight

Dumbbell Renegade Row

W3-4 D3 Superset 3

Shoulder Taps 4 x 10 each side
DB Tricep overhead extension 4 x 10 each side

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Start with your elbow bent and your arm crossed over behind your head
- Extend your arm engaging your tricep to bring the dumbbell up
- Bend at the elbow to lower dumbbell back down to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell single arm overhead tricep extension

W3-4 D3 Superset 4

W4 D3 Upper Body

Rose

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!

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!

W4 D3 Upper Body

Community

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