Name: Playbook - Shaina Fata - W10/D4 Upper Body
Uploaded: 2024-04-26T21:22:15.829Z
Duration: 45 min
Description: W10/D4 Upper Body

Dari

Jennifer

EQUIPMENT
• barbell
• dumbbell
• Plyo box

This one is a PUMP 🥵. Go slow and finish out the reps! Make sure to not go too heavy with the shoulder presses.

• Bring hands shoulder width apart and keep your core tight.

Downdog to Plank

• 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

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

• Bend over at 45 degrees, holding the bar with knuckles facing forward.

• Row to your belly button keeping your elbows tight along your sides.

• Maintain the curvature in your lower back and avoid swinging or bouncing.

Barbell Bent Over Row | Warm-Up

• 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.
 
• Lower the bar back down to the starting position with control.

Barbell Shoulder Press | Warm-Up

Warm-Up

Barbell Bent Over Row

Barbell Shoulder Press

• Tip forward at the hips and hold dumbbell  behind your head with your arms bent.

• Extend your arm up and engage your triceps.

• Lower slowly to starting position.

• Keep your core tight.

DB Overhead Tricep Press

• I used 15-lbs for these! You will want a lighter pair of dumbbells.

• Keep elbows slightly bend for your side arm raises and engage your core tightly.

• Raise your dumbbells forward with knuckles facing up, slightly tucking your chin.

DB Forward to Side Arm Raises

• bring your feet onto the elevated surface and walk your hands out until they are under the shoulders 

• do a push-up, keeping the core tight and hugging elbows close 

• make sure the hips stay with shoulder height and do not drag behind!

Decline Push-Ups

CIRCUIT

W10/D4 Upper Body

Lala

Rebecca

Amy Sherman

W1/D1 Legs

mimoro9@gmail.com

Quick and effective. Really got my weak spots. Solid.

Sera

Great! Push ups got me. I did all rounds of each movement before moving to the next. Was I supposed to do a full circuit as one round?

Keri Cooper

W1/D2 Upper Body

Elena

Porcha

W1/D3 Legs + Abs

You’re very pretty and your workout was soo helpful for me and my daughter.

Trisha

Alicia

Quick and awesome for my arms!!! Thank you Shaina

W1/D4 Upper Body

Zulmar

Arael

W1/D5 Full Body Circuit

Awesome workout!  Getting better at box jumps!

Jordyn

W2/D1 Legs + Abs

Oops, I did it again! Lol, perfect workout for when I'm running late. Thank you, Shaina♡

W2/D2 Upper Body

Oh boy, oh boy!!! Good workout!!! Done for the day! Thank you, Shaina

It was good. It could be longer, I finished in 24 min

Ruth

W2/D3 Legs

Great workout.  I need to work on chin ups more often.

JANETH

Great! Loved it.  I need to get better at those pull ups...they are hard!

W2/D4 Arms + Abs

W2/D5 Full Body Circuits

Samantha

W3/D1 Legs

Great workout..  The arms will be feeling it later..

Quick, but effective! Especially when busy♡

W3/D2 Arms

Love it as always!!! To the point ♡ thank you, Shaina

Jessica

W3/D3 Legs + Abs

Mica

W3/D4 Upper Body

Jane

It was rough. I didn't have it in me to finish the last round of 3rd circuit.

Marlo

W3/D5 Full Body Circuit

Amazing workout!!! Thank you Shaina ☺️

W4/D1 Legs

Those pull-ups are hard!!! Awesome workout!

W4/D2 Arms + Abs

W4/D3 Legs

W4/D4 Upper Body

W4/D5 Full Body Circuit

Shaky legs and a good sweat!!! Doesn't get better than that ♡♡♡thank you, Shaina!

W5/D1 Legs + Abs

Lauren

W5/D2 Arms

Ok well that completely crushed me in the best way possible :D

Sara

W5/D3 Leg Day

Jessi

W5/D4 Arms + Abs

W5/D5 Full Body

Loved it, especially when you have only 30 minutes to do your workout 💪 😉 thank you, Shaina!

Seetha Ramasamy

W6/D1 Legs

W6/D2 Upper Body

4 rounds makes such a difference! Tough but great workout!

W6/D3 Legs + Abs

W6/D4 Arms

W6/D5 Full Body

W7/D1 Legs

W7/D2 Arms + Abs

W7/D3 Lower Body

W7/D4 Upper Body

W7/D5 Full Body

Loved this in its entirety! Even though it kicked my butt!

W8/D1 Legs + Abs

W8/D2 Upper Body

I love these leg days!!! Thank you, Shaina!

W8/D3 Legs

W8/D4 Arms + Abs

W8/D5 Full Body

I love that's a quick, hard workout! My legs are feeling it.  Going up in the bar weight ! Thank you, Shaina!

W10/D4 Upper Body

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