Name: Playbook - Nina Marie - W1/D1 Upper Body
Uploaded: 2024-05-11T01:19:07.665Z
Duration: 60 min
Description: W1/D1 Upper Body

Bench press 3x15
DB pullover 3x15
Deadlift 3x10
SA row 3x10/side
SA shoulder press 3x10/side
Skull crusher 3x15
Hammer curl 3x15
BB bicep curl 3x15
Pull up 3xAMRAP
Hang knee raise 3x10


Delight yourself in the Lord and He will give you the desires of your heart
Psalm 37:4

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

Underhand Single DB Skull Crusher

Hammer Bicep Curl

Barbell Bicep Curl

Pull Up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

W1/D1 Upper Body

W1/D2 HIIT Strength

W1/D3 Optional Cardio Day

W1/D4 Lower Body

W1/D5 Chest & Triceps

W2/D1 Back & Biceps

W2/D2 Legs & Shoulders

W2/D3 Optional Cardio Day

W2/D4 Chest & Triceps

W2/D5 Glute Blaster

W3/D1 Back, Biceps & Shoulders

W3/D2 Leg Strength & Plyo

W3/D3 Optional Cardio Day

W3/D4 Total Body HIIT

W3/D5 VO2 Training

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Optional Cardio Day

W4/D4 Legs & Shoulders

W4/D5 Total Body HIIT

W5/D1 Lower Body

W5/D2 Total Body Tempo

W5/D3 Optional Cardio Day

W5/D4 Back, Shoulders & Biceps

W5/D5 Chest, Triceps & Core

W6/D1 Leg HIIT

W6/D2 Total Body Strength

W6/D3 Optional Cardio Day

W6/D4 Back & Chest Tempo

Angie

W6/D5 Arm HIIT

W7/D1 Lower Body Beatdown

W7/D2 Back & Biceps

W7/D3 Optional Cardio Day

W7/D4 Chest & Triceps

W7/D5 Total Body HIIT

W1/D1 Upper Body

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