Name: Playbook - Nikki Font - Upper Body
Uploaded: 2024-01-09T06:11:00.228Z
Duration: 45 min
Description: Upper Body

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Tatiana

You will need :

- bench press
- dumbbells
- shoulder press machine

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Plate loaded machine shoulder press

Hold the med ball in both hands

Stand with feet shoulder width apart

Engage your core and slightly twist as you lift up the med ball and tap it against the wall

Repeat on the other side

Overhead Med Ball Taps

- Hanging from the bar, keeping your legs extended 
- Lift one knee up to your chest while keeping your core tight
- Lower legs back down
- repeat in the other side
- Avoid swinging

Hanging leg raises

- alternate legs as you bring your knees towards your chest 
- lift your upper back off the ground and hold a dumbbell directly above your head with arms extended

Extended bicycle crunch

- Stand holding a single dumbbell overhead
- March in place slow and controlled 
- Repeat for desired reps or time

Kettlebell single arm suitcase march

Upper Body

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Upper Body

Community

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