Name: Playbook - Shaina Fata - W1/D4 Upper Body
Uploaded: 2024-05-03T05:45:13.110Z
Duration: 45 min
Description: W1/D4 Upper Body

Itzel

Janette

Uhuru

Julie

Girl, that was hard!! What a perfect upper body day tho 😮‍💨

Arael

Ashley

The bodyweight burnout at the end was killer!

Michelle

Awesome! Just what I needed! Love that I'm building strength!

Amanda

The body weight set at the end demolished my arms in the best way. 🔥

Pushups seem to be my enemy 😩😂 Great workout! 🔥

Victoria

Arms are on fire. Couldn't get through the last set of push ups and tricep dips. Wrists had given up.

Jessica

Jo🌸

Jasmine

Saying goodbye to my arms for the next days 😵‍💫😂

Valeria Aceves

Christina

Kate

Cara

Helen

BAILEY

The only program I've stuck with for more than a week!

Farhana

Diana

Sarah

Danielle

Elena

My arms are dead.  I really challenged myself to the hardest form for push-ups and dips.

Bente

Dari

Chloe

Wilfredo

Haley

Deneen

Stacey

Can’t want to do does push ups the same as you. 😃 Now on my knies

Jolande

Caitlyn

Week 1 Day 4, hello arms 🥵. We are focusing on allll the upper body today with an emphasis on shoulders. 

You will see mostly drop sets throughout this workout with 2 supersets of 4 rounds and 1 superset of 5 rounds. Some exercises are consistent reps throughout. 

IMPORTANT: Make sure you are logging and checking off your rounds so that it is showing the correct reps each time!

MODIFICATION
• Do with your knees down

EXERCISE
• Start in a high plank.

• Bring your elbows down to the ground one at a time.

• Keep your core engaged and feet wide.

• Try not to move your hips back and forth and you lower down and lift back up.

Commandos

• start on your belly with toes curled under on the floor

• lift your chest up, using your upper back and shoulder muscles, NOT YOUR NECK

• extend your arms forward and hover them off the ground

• making a half circle with each arm, sweep the hands back

• as your finger go back, rotation the palms so that thumbs are on the inside and palms are up

• touch the small of your back with the tops of your hands and reverse all of the motions

Prone Palm Rotations

• Start in a high plank with hands on the elevated surface.

• Lower yourself down, hugging your elbows into your sides.

• Draw your shoulders back and away from your ears.

• Keep the core tight!

Incline Push-Ups

Warm-Up

• hold a dumbbell in each hand with knuckles facing forward

• raise the dumbbells up and to chest height

• keep the core tight!

Front Raises

• hold a dumbbell in each hand and bend halfway over, slightly bending the knees and pushing the hips back

• keep your core TIGHT

• draw the dumbbells out to your sides, keeping your chest low and core tight

Reverse Flys

Superset 1

• hold a dumbbell in each hand and start standing with feet hip width apart and knees slightly bent

• gently curl your dumbbells up into your chest, flipping the palms to face inward

• do a controlled lower back down and repeat

Bicep Curls

DO SAME REPS ON EACH SIDE

• Sit down into a squat with one dumbbell in your hand.

• Pull the dumbbell up to your chest, keeping the knuckles facing forward.

• When you reach the chest, quickly flip the hand so that the palm faces forward.

• Extend dumbbell fully over the head with palm facing forward.

• Reverse and repeat.

Snatches

Superset 2

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

• start with your hands on the side of the surface and bring your butt as close as you can to the side

• dip down, pressing the elbows towards each other and holding the core tight

• modify with feet on the floor

Tricep Dips

Superset 3

W1/D4 Upper Body

I love your workouts on insta and I’ve been saving them and doing them religiously since having my 3rd baby! I’m back to my pre baby weight just doing the random workouts you post! I want to continue losing weight and building muscle so I bought your app and I can’t wait to really follow along with your programs!

Jennifer

Very excited to start this one! I will do it along side your mobility program!

I love you Shaina baina! Excited to start doing builder! 💞💞💞

Molly

Introduction

After 5 months of not touching a single weight because of torn ligaments in my hand and a dislocated wrist, got back at it today!!! Felt so good to move again even if I couldn’t do all reps 😃👏🏻😃👏🏻

Lorien

Courtney

Loved this workout, my first one from the app! 😍

W1/D1 Leg Day 🍑

RosiGarcia

Delia

W1/D2 Upper + Abs 🔥

That one took me to another galaxy 😮‍💨

Gianna Gaudio

W1/D3 Lower Body

W1/D5 Full Body 🥵

Thelma

Great and not too tough, just Perfecto for a Monday 💕.

Vanessa

W2/D1 Leg Day 🍑

Amazing as always! Highly enjoyed this one! Loved the ab work!

Tried my best on this one, energy level wasn't the greatest working out

Diane

That last round of abs... was a killer 🔥🤘🏽

W2/D2 Arms + Core 💪🏾

Good session. Would love to have an alternative for the box jumps.

Winter

Legs are a mess from this round. The lateral explosive knee, I just couldn't workout. The dyspraxia in me stopped that one. Is there an alternative??

W2/D3 Legs + Glutes

Arms were shot by the end of this workout and only made it through 3 rounds of pushups. Determined to get stronger! Loved it.

Krisna

W2/D4 Upper Body 🔥

Andrew

Shattered, but feel amazing. Left shoulder gave up on the 3rd set of burpees, so had to call it quits.

W2/D5 Total Body 🥵

Doris Madrigal

W3/D1 Leg Day 🍑

Killer ,barely made it but I did💪🏽👍🏼

Great cardio.at the end! My arms are on 🔥 fire 🔥

W3/D2 Arms + Abs 🔥

OMG those front elevated back lunge dips 🔥! I didn't think I'd make it past the first round of those, but I pushed through! I feel extra proud of myself after this one!

Eiman

First workout 3 weeks post-op and felt great. Those elevated back lunges were insane. I had to ditch the elevation after the first round. Happy to be back!! 💪🏼🧚

sara

W3/D3 Lower Body

Wow! I'll go ahead and file "elevated pike push-ups" under things I had no idea I could do! Another great workout!

W3/D4 Upper Body 💪🏾

Noella

Awesome workout💪🏼 Kicked my butt 🔥

Another great workout! Those step-up knee-drives are so tough, but so worth it!

W3/D5 Full Body 🥵

Wow...wall suts did me in. Brings back memories of high school basketball!

W4/D1 Leg Day 🍑

I'm very happy to see my strength increasing!!

W4/D2 Upper + Core 🔥

Jenny

What the HELLLLL! 💪🏻🥵This will not disappoint, friends!

W4/D3 Lower Body

Morgan

This session was too hard on my wrists! Amazing arm work 💪

W4/D4 Arm Day 💪🏾

I loved this program! I started off with doing the 6 week dumbbell program but the Builder was a game changer!

Another great one! Feeling so much stronger than I was when I started! Thank you!

W1/D4 Upper Body

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