Name: Playbook - Mildred Sam Otuh - W7 D4 Upper Body
Uploaded: 2022-05-02T22:58:11.390Z
Duration: 45 min
Description: W7 D4 Upper Body

Maddie Sublette

Make sure to properly warmup and cooldown before and after your workout

Increase your weights with each round for tridents 1 and 2

Increase weights at the 3rd and 4th sets for biceps 21’s

Please let me know any feedback you may have💜

Complete the following exercises back to back with no rest between exercises and 30-45 secs rest between exercise groups 

Increase your weights, progressively overloading with each set/round

- 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 w 10 sec iso hold on the last rep

- Grab the bar with an underhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Cable seated underhand grip lat pulldown

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

Triset 1

Complete the exercises back to back with no rest in between

Rest for 30-45 secs between exercise groups and 2-3 mins at the end of the set

Increase your weights with each set

- Start with the back flat and chest parallel to the ground
- with an underhand grip, Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin
-Hold the last rep for 10 secs

Underhand Bent over BB rows W 10 sec iso hold on last rep

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position
-Hold for a 10 sec count on the last rep

Inverted row w. 10 sec iso hold on last rep

- 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
-Hold the last rep for a 10 sec count

Dumbbell chest supported row with 10 sec iso hold last rep

Triset 2

Complete the exercises back to back with no rest in between each

7 upper to 7 lower to 7 full

Increase weights for the 3rd and last round

Rest 2-3 mins at the end

*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 21’s

Complete back to back with no rest between exercises 

Rest 30 seconds between rounds for a total of 4 rounds

-Lie on your belly with legs straight and arms in line with shoulders in a crucifix position
-From there, push your whole body up with your hands so that your chest raises several inches from the floor
-Hold for desired time
-Beginners (perform on knees instead of with legs straight)

Crucifix Plank

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Core circuit

W7 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!

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

W7 D2 Upper Body

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

W7 D3 Lower 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 D4 Upper Body

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