Name: Playbook - Mildred Sam Otuh - W5 D2 Upper Body
Uploaded: 2022-05-02T22:58:11.335Z
Duration: 60 min
Description: W5 D2 Upper Body

Arms fully stopped working so couldn’t do last exercise 😂! Love the burnnn though ! 🔥

Felixe

Colette Dauer

We did it!! Skull crushers are improving!!!!

Maddie Sublette

Make sure to properly warm up and cool down

Increase your weight at the 3rd and 4th round. 

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

Please let me know any feedback you may have💕

Complete exercises back to back with no rest in between

Increase weight for the 3rd and 4th sets

Rest 45 seconds between supersets

- Begin by lying supine on a flat bench with dumbbells at your chest, palms toward your mid-line
- Press the dumbbells up over your chest
- Reverse the movement back down

Dumbbell chest press

- 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

Can be regressed to push-up on knees

Push-up

Superset 1

Increase weight at the 3rd and 4th sets

Complete exercises back to back with no rest in between each

Rest 45 secs between supersets

Reps per side*

- Control weight 
- hold at the top with one arm while you press down with the other
-Don’t rush the transition while twisting your hands

Seated Alternating Arnold press

- Stand in a stable position
- With a dumbbell in each hand and palms facing forward, raise your arms all the way up using a full 180 degree range of motion
-slowly return back to starting position

Dumbbell shoulder around the worlds

Superset 2

-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

Complete exercises back to back with no rest in between

For skill crushers, increase weight on the last set

Rest 2 mins at the end the round

- 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

- 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

Superset 3

Perform the exercises one after the other with a 30 seconds rest between each exercise and a 1 minute rest between rounds

*Reps per 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

*Reps per side*

- 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

Plank in out

Core Circuit

W5 D2 Upper Body

Rose

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

Mumu

Lindsay

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!

W5 D2 Upper Body

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