Name: Playbook - Natalie Bally - W5/D2 Upper body - In gym
Uploaded: 2021-07-11T12:52:13.008Z
Duration: 45 min
Description: W5/D2 Upper body - In gym

My arms are going to fall off! Great workout!

Jordan

Emily

Lateral + Front Raise Complex  3 x 12
DB Chest fly & Press  4 x 12
Skull Crusher  4 x 15 
Arnold Press  4 x 10 
Cable Face Pulls  3 x15 
Upright Row  4 x 12
Plank Shoulder Taps / Rear Delt Row / InclinePushup  3 x 20

-Stand holding a dumbbell in each hand
-Rise the dumbbells to head hight in the front
-Rotate the dumbbells out to the side and lower in the lateral position
-Raise the dumbbells up laterally then rotate to the front and lower
-Repeat sequence

Front to lateral raise

-Lay on a flat bench with a dumbbell in each hand
-Lower the dumbbells to the side with slightly bent arms 
-Activate your chest and fly the dumbbells back to the starting position
-Perform a chest press
-Repeat

Dumbbell chest fly & press

-Lay on your back on a bench with dumbbells in each and extended above your chest
-Hinge at the elbows lowering the dumbbells to the side of your head 
-Extend your arms back to the starting position using your triceps 
-Repeat

Skull crushers

-Sit holding a dumbbell at each shoulder with your palms facing you 
-Press the dumbbells up while rotating your hands
-Press to full extension ( hands should be facing away from you now)
-Lower back to the starting position by reversing the motion
-Repeat

Arnold press

-From a half kneeling position with a rope attached to a high cable station
-pull your hands on the rope towards your face until your hands are at your ears
-Release and repeat

Cable face pulls

-Grab a barbell with a narrow grip 
-Pull the bar up under your chin by keeping your elbows high
-Lower the bar and repeat

Upright row (bar)

-Start in a push-up plank position
-Tap one shoulder at  time by crossing over your hand
-Repeat back and forth

Shoulder taps

-Stand hinged at the waist with a dumbbell in each hand
-Slightly bent legs 
-Row the dumbbells up to your sides
-Lower the dumbbells back to the starting position 
-Repeat

Rear delt row

-Get into push-up position with your hands on the edge of a bench
-Lower down to the bottom position
-Press yourself back up to the starting position
-Repeat

Incline push-up

Circuit

W5/D2 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?

Tori

W1/D4 Lower body - In gym

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

W5/D2 Upper body - In gym

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