Name: Playbook - Sarah Hryniewicz - W1/D2 Upper - Shoulders/Chest/Tris
Uploaded: 2024-02-16T23:37:35.429Z
Duration: 90 min
Description: W1/D2 Upper - Shoulders/Chest/Tris

Today you are focusing on upper body push movements. When reps decrease, weight increases. Take adequate rest between sets.

- Feet firmly planted on the ground
- Keep core engaged and elbows slightly angled in front of you
- Drive up towards the ceiling and lower with control

DB Shoulder Press

-feet firmly planted on the ground 
-elbows 45 degree angle away from your body
-lower down with control
-power back up to starting position

Dumbbell chest press

Incline chest flye

- Begin with palms facing each other and maintain a slight bend at the elbows  
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Feet firmly placed on the ground 
- Neutral grip, hinge at the elbows
- Lower weights down towards your shoulder and drive back up

DB Skull Crusher

-hinge at the hips, soft bend at the knees 
-palms face each other with a slight bend at the elbow 
-drive the dumbbells out to the side, squeezing your shoulder blades at the top 
-control the way back down

Dumbbell rear delt flye

- Begin with elbows bent and palms facing each other 
- Extend elbows and rotate palms to be facing the ground and the bottom of the movement 
-control the way back into starting position

Cable rope triceps extensions

W1/D2 Upper - Shoulders/Chest/Tris

Ashley 

I’ve been following another booty workout and my glutes barely ever felt sore but this workout has my booty SORE! Lol

Falicia

Lindsey

W1/D1 Lower - Glute/Quad Focus

Girllllll. This program is 🔥🔥🔥literally no other words. Thank you!🙌🏼🙌🏼🙌🏼

Ashley

W1/D3 Lower - Hamstrings/Glutes

W1/D4 Upper - Back/Biceps

W1/D5 Lower - Glutes

W2/D1 Lower - Glute/Quad Focus

W2/D2 Upper - Shoulders/Chest/Tris

W2/D3 Lower - Hamstrings/Glutes

W2/D4 Upper - Back/Biceps

W2/D5 Lower - Glutes

This is the BEST way to start your week!! Hands down best program I’ve followed!

Allyson Saxe

W3/D1 Lower - Glute/Quad Focus

W3/D2 Upper - Shoulders/Chest/Tris

W3/D3 Lower - Hamstrings/Glutes

W3/D4 Upper - Back/Biceps

W3/D5 Lower - Glutes

Thank you for creating this workout program 🥹🙌🏽

Sara

W4/D1 Lower - Glute/Quad Focus

W4/D2 Upper - Shoulders/Chest/Tris

W4/D3 Lower - Hamstrings/Glutes

W4/D4 Upper - Back/Biceps

W4/D5 Lower - Glutes

W5/D1 Lower - Glute/Quad Focus

W5/D2 Upper - Shoulders/Chest/Tris

This workout is killer, every week. 💪🏼🔥🔥

Paige Denowh

W5/D3 Lower - Hamstrings/Glutes

W5/D4 Upper - Back/Biceps

W5/D5 Lower - Glutes

W6/D1 Lower - Glute/Quad Focus

W6/D2 Upper - Shoulders/Chest/Tris

W6/D3 Lower - Hamstrings/Glutes

W6/D4 Upper - Back/Biceps

W6/D5 Lower - Glutes

W7/D1 Lower - Glute/Quad Focus

W7/D2 Upper - Shoulders/Chest/Tris

W7/D3 Lower - Hamstrings/Glutes

W7/D4 Upper - Back/Biceps

W7/D5 Lower - Glutes

W8/D1 Lower - Glute/Quad Focus

W8/D2 Upper - Shoulders/Chest/Tris

W8/D3 Lower - Hamstrings/Glutes

W8/D4 Upper - Back/Biceps

Amamda

W8/D5 Lower - Glutes

W1/D2 Upper - Shoulders/Chest/Tris

More workouts from Sarah Hryniewicz