Name: Playbook - Sara Garavuso - W3/D2 - Upper Body A
Uploaded: 2023-01-03T02:40:52.206Z
Duration: 60 min
Description: W3/D2 - Upper Body A

Cool to see improvement on the smaller muscle groups!

Caroline

Fawn

Princrss

Can't believe its week 3 already! Almost halfway there!

Katie

Nikole

Didn’t feel as strong today but there’s always tomorrow!

Leslie

Ahhh the dreaded “up your weight” instruction 🥴 Feeling stronger than ever!!! 💪🏼 ❤️ Just the push I needed!!!

Chantal

First time I was able to complete the skull crushers!

Caitlynn

Let's build a strong upper body!  Each week the goal is to use progressive overload and challenge yourself. It is important that each workout you track the weight used for each set.  Keep that journal close and take note of the exercises that call for adding more weight or have more reps at the same weight. You got that baseline last week: now it's time to push harder each week and challenge yourself.

Upping reps from last week (remain at the same weight)
-Last set drop the weight by 5% and rep out 15R
-Seated in an upright bench
-Core tight 
-Push overhead

DB Seated Shoulder Press

Increase weight from last week! Aim for 8-10R / Push yourself!
-Last set drop weight by 10%
-Core tight
-Shoulders do not shrug / they remain down and back
-Chest up
-Bring bar just below chin
-Elbows come straight down sitting slightly forward wrists

Lat Pull Down

-Natural arch
-Close grip 
-Chest up
-Lats and shoulders depressed down
-Elbows slightly tucked to target triceps

Barbell Close Grip Chest Press

Up the weight from last week!
-Chest supported laying prone on bench
-Slight incline
-Full stretch and row elbows back
-Shoulders down and back
-Chest up

DB Chest Supported Row

-Last set drop weight by 10% 
-Come to shoulder height
-Wrists straight
-Slight bend in elbows creating a straight line

Lateral Raise

Time to increase that weight! / Aim for 8-10R at heavier weight
-Palms face each other

Hammer Curl

-Plate loaded or pre loaded bar
-Elbows remain stationary
-Bring bar down to just above forehead

Barbell Skull Crusher

W3/D2 - Upper Body A

Payton

Holy F.   My legs are screaming! 😩 Loved it!

Kendra B.

Maria

W1/D1 - Lower Body A

Elaine

Amazing workout my arms are shaking ✔️💙

Jessica

Bobbi Jo

W1/D2 - Upper Body A

Amazing! Time to add more weight 💪🏼

Brooke

W1/D3 - Lower Body B

Christie

Ramona

Staysi

W1/D4 - Upper Body B

The reverse lunges killed me !! 
I hope if there was a place to track the weight we are lifting

Razane Adra

W1/D5 - Lower Body C

Shawna

Brandi

W2/D1 - Lower Body A

Bobbie

W2/D2 - Upper Body A

Another amazing workout closer to my goal everyday 😍💪🏼😩

Brenda Canales

W2/D3 - Lower Body B

If only it didn't take me so long to decide to give the app a go. Definitely best decide I could have make to get back at it!

Georgina

Great! Nice to be encouraged to up wt in front raises—it worked! Liked the amrap too showed how much heavier I could be going

W2/D4 - Upper Body B

Modified this a bit bc I'm doing a needed deload, but dang I love these exercises.

Amy Yeary

Wish everyone else wasn’t doing legs today and I could have done barbell squats but it’s fine 🤣 still dying at the end of my workout!

Sam Jones

W2/D5 - Lower Body C

I can't believe that I'm still getting stronger everyday

W3/D1 - Lower Body A

In just a few weeks, I’ve gained a few pounds of muscle! Loving this app so much!

W3/D3 - Lower Body B

Ambar

Hit 3 PRs today abs loving this circuit! This app is worth every penny! 🙌

W3/D4 - Upper Body B

I can feel myself getting stronger and it feels amazing! This is the first “program” I’ve stuck with in years

I had to drop the weight for my squats this week due to knee pain. I was frustrated that I did, but I'm glad in the end because it'll be better for me in the long run.

W3/D5 - Lower Body C

Marisol

I could barely walk out after this leg circuit! Best app out there!

W4/D1 - Lower Body A

AmazeBallz 🎯🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

I hit more PR’s in this circuit this week and it’s feeling so good!! I’m feeling accomplished and strong and the results are right behind that! Thanks for all you do! This app is worth every penny!

W4/D2 - Upper Body A

That glute burnout was the hardest part of the workout 😂

W4/D3 - Lower Body B

I was still sore when getting to the gym today, but after today’s circuit, I feel so much stronger! These weeks using this app are life changing!

It gets tougher each week, but it's so awesome to be able to push through the hard stuff and continue to grow stronger!

W3/D2 - Upper Body A

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