Name: Playbook - Natalie Bally - W6/D2 Upper body - In gym
Uploaded: 2021-07-11T12:52:13.032Z
Duration: 45 min
Description: W6/D2 Upper body - In gym

Jordan

Tessa

Seated Arnold press  4 x 10 
Cable fly  4 x 15 
Cable Tricep Pushdown  4 x 15 
Alternating Lateral Raise - each arm  4 x 12
Narrow Grip Chest Press  4 x 10 
Front Raise + Tricep Extension  3 x 15 
Incline press  3 x 15 
Skull Crushers 3 x 15

-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

-Stand inside a cable crossover with a single handle in each hand
-Adjust cables to chest height
-Perform cable chest fly's with slightly bent arms
-Release slowly and repeat

Cable chest fly

-Stand at a high cable attachment with arrow attached
-Grab the rope with your arms bent at 90 degrees
-Extend your arms at the elbow activating your triceps
-Release and repeat

Cable tricep pushdown (rope)

-Stand with a dumbbell in each hand
-One arm at a time raise a dumbbell to the side laterally
-Keep your arms slightly bent 
-Lower the dumbbell to the starting position
-Repeat

* Work both sides

Alternating lateral raise    -each arm

-Lay down on a bench with a dumbbell in each hand at full arm extension
-Lower the dumbbells together to your chest
-Press the dumbbells away from you back to full extension
-Repeat

Narrow grip press

-Stand holding dumbbell by its ends in your hands
-Raise the dumbbell to the front and overhead
-Once overhead lower the dumbbell behind your head and back overhead activating your triceps 
-Repeat sequence

Front raise tricep extension

-Lay on an incline bench with a dumbbell in each hand at your chest
-Press the dumbbells up to full arm extension
-Lower the dumbbells back to the starting position 
-Repeat

Incline dumbbell 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

W6/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

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

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

W6/D2 Upper body - In gym

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