Name: Playbook - Natalie Bally - W4/D5 Upper body - In gym
Uploaded: 2021-07-11T12:52:12.936Z
Duration: 45 min
Description: W4/D5 Upper body - In gym

Lat Pulldown 4 x 10 
Barbell Curl  4 x 15 
Seated Row  4 x 12
Single Arm Hammer Curl - each arm  3 x 15 
Plate Row  4 x 15 
Cable Bicep Curl  4 x 12
Pull-ups  3 x AMRAP

-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

-With a dumbbell in hand and your hand in a neutral position curl the dumbbell up 
-Lower the dumbbell and repeat

Single arm hammer curl    - each arm

-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 in front of a low cable attachment with a rope attached 
-Grab the rope and stand up
-Perform curls from the standing position 
-Repeat

Cable bicep curl

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

Assisted pull-up machine  --amrap (as many reps as possible)

W4/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

olivia

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

Tina

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

Emily

Tori

W1/D4 Lower body - In gym

Jordan

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper 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

W4/D5 Upper body - In gym

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