Name: Playbook - Natalie Bally - W1/D5 Upper body - In gym
Uploaded: 2021-07-11T12:52:12.852Z
Duration: 45 min
Description: W1/D5 Upper body - In gym

Jordan

i cannot move my arms 💖💅🏽💞🤭

olivia

Michelle

Loved this! Challenging but very addictive lol

Tina

Love ur workouts !!!! Simple. D effective

Claudia Ruiz

Victoria

Struggled with the assisted pull ups 🤕

Tori

Olivia

Casey

Hope

These were most of my favorite arm workouts all in one workout, so I loved it!

Samantha

Shelby

Your workouts never fail to impress me! Thank you for all the hard work you've put into your growing empire!

Jessica

Makenna

Such a great workout!! Got me sweating & I feel incredible!

Paige Mowery

I had an awesome workout! I use to love working lower body but i think upper body has my attention!

Merari

Elisa

Question- do you recommend an ab circuit before or after lifting?

Grace Vetter

Kristin

Bent over plate row  4 x 10 
Alternating Curl - each arm  3 x 12
Assisted Pull-up  3 x 10 
Lat Pulldown  4 x 10 
Barbell Curl  3 x 15
Seated Row  3 x 12
Iso Curl  4 x 10 
Single Arm Rows-  each arm  4 x 8

-Stand holding a plate in your hands
-Hinge at the waist 
-Lower the weight to full arm extension
-Row the plate up to your body 
-Lower and repeat

Bent over plate row

-Stand holding a dumbbell in each hand
-Curl a dumbbell to the top and return it to starting position
-Repeat back and forth with both arms

Alternating curls   - each arm

-Get into an assisted pull-up machine 
-Grab the handles and pull yourself up
-Lower and repeat

Assisted pull-up machine

-Sit in a lat pulldown station 
-Grab the bar at your desired with overhand
-Pull the bar down to the upper chest 
-Release and repeat

Lat pulldown

-Stand holding a barbell in your hands 
-Curl the barbell up 
-Lower the bar and repeat

Barbell curl

-Sit in cable row station with a narrow grip handle 
-With slightly bent knees and aa contracts core row the handle towards your belly button
-Release slowly and repeat

Seated row

Stand with a dumbbell in each hand
-Hold one arm in the 90 degree position as you perform full range of motion  hammer curls with the other hand
-Repeat 

*Work both sides

Iso Curl

W1/D5 Upper body - In gym

Omg I've been following you for years but just finally did a workout. Wow 🔥🔥 you're awesome Nat!! 🖤

Vanessa

Tessa

I literally am dying, I can’t feel my legs

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

What is an exercise that can work the same muscles as hip thrusting?

Emily

W1/D4 Lower body - In gym

Tough!! One note - last set is abductor? Bc your video demonstrating it looks like an adductor workout

Stephanie

Christina

W2/D1 Lower body - In gym

Morgan

W2/D2 Upper body - In gym

Molly

W2/D3 Full body - In gym

I’m enjoying the program so far, but I really Dont understand why you programmed 2 deadlift days in a row… so far 2 weeks in I’m not getting the rationale behind the structure of this program

Robyn Valentine

W2/D4 Lower body - In gym

Couldn’t do Trz bc my gym closed earlier than I thought but this still kicked my butt

W1/D5 Upper body - In gym

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