Name: Playbook - Nina Marie - W1/D2 Express Upper Push/Pull
Uploaded: 2024-05-11T01:19:07.690Z
Duration: 40 min
Description: W1/D2 Express Upper Push/Pull

Barbell Row
Bench Press

20 Minute AMRAP
Lateral raise
DB bent over row
Close grip push up
Hammer curl
Burpee

Barbell Bent over Row

- 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

Strength

You will complete the following exercises in a circuit fashion.
Aiming to get as many rounds as possible in 20 minutes.

Lateral Raise

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

Close Grip Push Up

Hammer Bicep Curl

Burpee ☀️

20 Minute AMRAP

W1/D2 Express Upper Push/Pull

W1/D1 Express Squat

W1/D3 Express Leg Conditioning

W1/D4 EXPRESS Upper Push/Pull

W1/D5 EXPRESS Deadlift

W2/D1 EXPRESS Squat & Core

W2/D2 EXPRESS Upper Pull

W2/D3 EXPRESS Conditioning

W2/D4 EXPRESS Upper Push

W2/D5 EXPRESS Legs

W3/D1 EXPRESS Legs

W1/D2 Express Upper Push/Pull

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