Name: Playbook - Shaina Fata - W6/D2 Upper Body
Uploaded: 2023-12-28T18:49:32.573Z
Duration: 30 min
Description: W6/D2 Upper Body

Samantha

Mica

EQUIPMENT
• Barbell
• Dumbbells
• Pull-Up Bar
• Box or something for Tricep dips

Getting some BUILD on the arms today 💪🏾! We’re working with the heavier weights so make sure to use proper form and don’t go too heavy!! Start with the bar and work your way up with 5 lbs.

Good luck and crush that warm-up first 😝!

Pull on your forearm and push the hip out to the side.

Side Bends

• Bring feet hip width.

• Try not to rock the hips and you walk out to a plank.

Plank Walk-Outs

• Press palms firmly down and keep your core tight, lifting the chest up.

Downdog to Updog

• 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

• Start with a dumbbell in each hand, knuckles facing forward.

• Raise one dumbbell forward, tucking your chin. Only go to shoulder height or a little under!

• Lower back down and repeat on your second side.

DB Forward Arm Raises

• MODIFICATION: do with a resistance band looped around the bar & around your feet or on your shins

• Grab the bar with your palms facing outward.

• Pull your torso up until your head is above the bar.

• Keeping your elbows close to your body.

• Pause at the top and lower with slow controlled motion.

Pull-Ups

• Start with hands on the box shoulder width apart. Grip the side with your fingers.

• Your legs can either be straight out or feet planted on the floor.

• Dip your butt down towards the floor, squeezing your shoulders back.

• Push through the palms and squeeze your elbows to push back up.

Box Tricep Dips

Upper Body Workout

W6/D2 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

Porcha

I rarely enjoy cardio but this felt really good after the last two strength training workouts.

W1/D3 Legs + Abs

Alicia

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

Dari

Hit every part of my upper body, loved it!

Alejandra

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♡

W6/D2 Upper Body

Community

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