Name: Playbook - Nikki Font - Full Upper Body
Uploaded: 2022-05-25T00:23:03.087Z
Duration: 45 min
Description: Full Upper Body

Mackenzie

Addelyn Quinn

Choose a challenging, yet manageable weight for all exercises!

What you will need :

- Dumbbells
- Barbell
- Cable Machine

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Once BOTH exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

Start in plank position with hands placed shoulder width apart. Keep fingers pointed forward & elbows tucked in. 

MODIFY - perform these on your knees if needed

Tricep Push Ups

Hammer to Wide Curl

SUPERSET - Curl to Push Up

Curl to Rotating Press

Place hands shoulder width apart. Keeping your chest up & core engaged, lower the weight behind your head without moving your upper arms. Push back up to starting position.

EZ Bar Overhead Tricep Extension

SUPERSET - Press Var. to Tricep Ext.

Keeping your core engaged & spine neutral. Grip Bar & keep your elbows in at your sides, then engage your triceps to push the rope down towards your thighs

Cable Tricep Pushdown

SA = Single Arm

Use a lighter weight that is challenging, yet manageable!

SA Cable Curl

SUPERSET - Tricep Pushdown to Cable Curl

Full Upper Body

It was definitely a push but overall I feel great !

Shaylin

This HIIT workout really challenged me and it was different from what I normally do. This felt like the perfect way to start a new program, I am sooo excited!

Hannah

Kabanay Whitaker

W1/D1 FULL BODY HIIT

Emma

My shoulders were on fireee 🔥🔥😩😩

Alea

Alyssa

W1/D2 SHOULDERS

Lauren

OMG, THIS WAS SO SO SO SO GOOD 🔥🔥🔥🔥🔥

Alex

this was so much harder the second time around 🥵🥵

W1/D3 GLUTES / HAMS / ABS

Daisy

Tdens

Great first workout can’t wait for the next 💪🏻

Erica

W1/D4 BACK / BIS

Hannah Williams

Mia 💛

Haley

W1/D5 CHEST / TRIS

Been looking for a new workout program and omg this is my first day and I already love it!!!

Kayla

Oh my gosh...I have been weight training for 2 years and what the!!!!! This workout actually had me shaking... I LOVE IT

Madeleine

Can’t even walk normal for my 10k steps after omg hahahaha

Nikki

W1/D6 GLUTES / QUADS

W1/D7 REST

Emily

Hailey

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

PRs for leg press (208) and deadlift (75) 🤓🥳
Long rests between sets so no pump
Hurt my back on RDLs so protected back & didn’t continue

Full Upper Body

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