Name: Playbook - Nona Bayat - Week 5: Day 6 - Full Upper Body
Uploaded: 2021-10-15T01:18:38.777Z
Duration: 60 min
Description: Week 5: Day 6 - Full Upper Body

I just finished the program! I took me longer because I moved to another country but I’m glad I did it! 💪🏽

Araxi

Nona your workouts are incredible, I have officially finished my 5 weeks challenge and I’m ready to start the 75 days. This has really giving me some confidence back!

Jennifer

Shradhdha

For the dead bugs is it 12 each leg or 12 all together?

Latoya

Full Upper Body Burner! Let’s push through! Do not forget that tomorrow is rest day.

•keep shoulders back
•straight back
•engage core
•keep elbows to the side 
•slow & controlled movements

Dumbbell bicep hammer curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion
-back straight 
-core engaged 
-when coming down, extend all the way but still keep the elbows slightly bent

Dumbbell bicep curls

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom
-Exhale on the way up and inhale on the way down

Plate front raise

-keep shoulders rolled back
-engage core
-bring bar to chest 
-face forward

Shoulder width lat pull-down

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

-exhale on the way up and inhale on the way down
A
-try to go as slow and controlled as possible
-brace your core 
-stand straight

curl bar overhead press

-exhale on the way up & inhale on the way down
-bring bar below chin when coming up 
-lead with your elbows
-brace core at all times
-stand straight

curl bar upright row

- Stand as close to the rope as possible 
-roll shoulders back
-keep back straight
-keep chin up 
-elbows stay glued to your side, the only thing that is moving is below your elbow 
-keep knees slightly bent 
-slow and controlled 
-engage core 
- Extend elbows and engage triceps
-try to increase weight per set

Cable rope triceps extensions

•core engaged 
•no gap between lower back and nat 
•toes pointed

Leg Raises

•core engaged 
•no gap between lower back and mat 
•opposite leg & opposite arm go down at the same time 
•knees at 90 degree angle

Dead Bugs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Week 5: Day 6 - Full Upper Body

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

Clarisse

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Melissa

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

I can definitely start seeing a difference in my arms and in my waist.

Madison

LaRaelle Aceves

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Adri

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Week 5: Day 6 - Full Upper Body

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