Name: Playbook - Mildred Sam Otuh - W5 D4 Upper Body
Uploaded: 2022-05-02T22:58:11.344Z
Duration: 60 min
Description: W5 D4 Upper Body

Maddie Sublette

Core definitely burning😭 🔥🔥🔥🫶🏾

Mbali

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💕

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

Negative pull-ups

Complete back to back with no rest between exercises

Rest 30 secs between supersets

Increase weight at the 3rd and 4th sets

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Superset 1

-Pull the handle and weight back towards the lower abdomen
-Try not to use the momentum of the row too much by moving the torso backwards with the arms.
-Target the middle to upper back by keeping your back straight and squeezing the shoulder blades together as your toe, chest out.
-Return the handle forward under tension to full stretch, remembering to keep the back straight.

Alternatives without this machine would be a banded low row

Seated Low row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Superset 2

Complete back to back with no rest between exercises

Rest 30 secs between supersets

Increase weight at the 3rd and 4th set

*Reps per side*

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell alternating bicep curls (upper half)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell alternating bicep curls (lower half)

Dumbbell bicep curls

Biceps triset

Complete at end of workout

Complete the two exercises back to back for 1 min each with no rest between each exercises or rounds for a total of 6 mins

Beginner level can complete 30 seconds each exercises with no rest between exercises or rounds for a total of 3 mins 


Rest at the end

-Lie on your back with legs extended and lift your legs about 6 in off the ground
-Make sure to keep the back straight and core right

6 inch leg raise

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Simon’s core burner

W5 D4 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 D4 Upper Body

Community

More workouts from Mildred Sam Otuh