Name: Playbook - Mildred Sam Otuh - W7 D2 Upper Body
Uploaded: 2022-05-02T22:58:11.380Z
Duration: 60 min
Description: W7 D2 Upper Body

Maddie Sublette

As always, make sure to properly warm up and cooldown before

Increase your weights with each set

Please feel free to leave any feedback or message me any questions you may have🙏🏾

Complete the exercises back to back with no rest between.

Rest 30-45 secs between supersets

Increase your weights, progressively overloading with each set/round

*Reps per arm*
-Grab a pair of dumbbells
-Lie on a bench with back down and hold the dumbbells up above your chest
- Press one dumbbell down to your chest; pause and slowly retract back to starting hold.
-Alternate arms and repeat the same movement on the opposite arm
-Continue got desired reps

DB Alternating Chest press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up
-Hold your last rep at the stretch for 10 seconds

Decline push up with 10 second iso hold on the last rep

Superset 1

- 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
-On the last rep, hold at the bottom for a 10 second count

Bench dips with 10 sec iso hold on the last rep

- 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 2

- Half kneeling with kettlebell in the opposite hand of the flexed knee
- position the kettlebell in a bottoms up position and keep the elbow in line with the shoulders.
_Press the kettlebell overhead until the shoulder reaches full extension
- Return to starting position with a nice slow and controlled motion and repeat for desired reps
-Complete the same movements with the opposite arm

Half kneeling KB bottoms up

*Reps per side*
- Hold a single kettlebell overhead 
-Tighten up the core
-Maintain tension pushing the kettlebell upwards as you walk forward for desired reps or time and then repeat with the other arm.

Waiter walks

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

*Reps per side*
- 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 and out

Core Circuit

W7 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!

Gioia

W2 D1 Lower Body

Diamond push-ups are a work in progress. Great early morning workout:)!

W2 D2 Upper Body

Barbell split squats will be the death of me 😅😂

W2 D3 Lower Body

Amy Remes

Arms/back are always hard for me, but great workout! :)

W2 D4 Upper Body

Can’t feel my legs but it was worth it! Second week done!

My glutes are SORE 😂 great way to kick start the day!!:)

W2 D5 Full Body

The jump from under body W2 to under body W3 could come of as too steep

Gabriel

I actually enjoyed the sprints at the end!

Had a week off for the beach and this was a great way to get back into it!!💪💪

W3 D1 Lower Body

W3 D2 Upper Body

I’m really enjoying using my squat rack with these workouts!

W3 D3 Lower Body

The amount of embarrassment my 5’2” self felt walking up to the pull-up bar 😂

It was GREAT! My most favorite thing is not having to think about my workouts! You already have them planned! I feel like I can finally get the most out of my home gym with your designed workouts!! Thank you!!

Jules

W3 D4 Upper Body

The burpees I underestimated biiiig time. Great workout!!:)

W3 D5 Full Body

I’ve never felt my glutes soooo sore! Loved this workout.

Corinna Jegan

Challenging, got me sweating!!! Love ittttttttt

Mbali

W4 D1 Lower Body

I think my arms are going to fall off 🤣

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

W4 D2 Upper Body

W4 D3 Lower Body

I enjoy every single workout.Girl big ups ❤️🔥🔥🔥🔥

W4 D4 Upper Body

That was incredibly hard!!! Drenched!! Only 7 rounds but would love to try this again in the future and see what I can get then.

Death. I feel like death, but in the best way possible! Awesome workout!! Def the hardest one for me yet😅

W4 D5 Full Body

So good! I didn’t have a tredmill so I used the spin bike at max resistance possible for the sprints

Need to get better at my technique w Goodmorning, but overall good! Loves the deadmill

W5 D1 Lower 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!!!!

W5 D2 Upper Body

My legs are literally burning 🫶🏾🔥🔥🔥🔥

W5 D3 Lower Body

Core definitely burning😭 🔥🔥🔥🫶🏾

W5 D4 Upper Body

Full body is legit the best w at to end a Monday!

W5 D5 Full Body

W6 D1 Lower Body

Woohoo good to be back after a week sick!!:)

W6 D2 Upper Body

W6 D3 Lower Body

W6 D4 Upper Body

I have run a 400m by itself since I ran track in high school 😂😂 still just as deceiving of a distance now as it was then

Sprints got me sweating🥹🥹🥹🥹🤌🏾

W6 D5 Full Body

Finally got a hotel w dumb bells while on vacation 🙌 I missed the burn 😅

W7 D1 Lower Body

Nearly passed out, but amazing workout! I’m gonna feel that tomorrow😅

W7 D3 Lower Body

W7 D4 Upper Body

DB plank shoulder raise was weirdly rough. Powered thru tho!!:)

W7 D5 Full Body

W8 D1 Full Body

W8 D2 Mobility

W8 D3 Full Body

So relaxing after a week of hiking! So excited to start your summer plan after my run tomorrow!!:)

W8 D4 Mobility

Loved this! Got to take my doggo for a run:)

W7 D2 Upper Body

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