Name: Playbook - Nina Marie - W1/D4 EXPRESS Upper Push/Pull
Uploaded: 2024-05-11T01:19:07.869Z
Duration: 40 min
Description: W1/D4 EXPRESS Upper Push/Pull

Overhead Barbell Press
Pull ups

Tabata 1
    underhand row
    decline push up (can sub regular push ups)

Tabata 2
    bicep curl
    skull crusher

Tabata 3
    single arm row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Slow Pull Ups

Strength Super Set

We will be super setting 2 moves in a Tabata format.
20 seconds of work, 10 seconds of rest x8 rounds.
But you alternate between the two exercises
round 1 is 20 seconds of underhand rows
10 second rest
round 2 is 20 seconds of decline push ups
10 second rest
and repeat.

Underhand Dumbbell Row

Decline Push Up☀️

Tabata 1

We will be super setting 2 moves in a Tabata format.
20 seconds of work, 10 seconds of rest x8 rounds.
But you alternate between the two exercises
round 1 is 20 seconds of bicep curls
10 second rest
round 2 is 20 seconds of skull crusher
10 second rest
and repeat.

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Tabata 2

this is a Tabata row.
20 seconds of work, 10 seconds of rest x8 rounds.
first 20 seconds will be on the right side
the next 20 seconds will be on the left.
keep alternating sides.
OR you can do 4 rounds all on the left, and then switch and do 4 rounds on the right.

W1/D4 EXPRESS Upper Push/Pull

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