Name: Playbook - Sophia Panella - Week 4 Day 2: Full Upper Body
Uploaded: 2025-03-07T18:13:40.830Z
Duration: 45 min
Description: Week 4 Day 2: Full Upper Body

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement
- Increase weight after each set

Underhand grip lat pulldown

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Standing Dumbbell Arnold Press

Shoulder Superset

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Upper Body Superset

-Get into a kneeling position 
-Drive with your elbows and squeeze your shoulders/back 
-Slowly return back to the top

Cable face pulls

- Begin with rope in your hands
- Curl rope up towards your shoulders
- Lower down until arms are extended

Cable rope bicep curls

Back + Biceps Superset

Week 4 Day 2: Full Upper Body

Steph

You know it was good when you are having trouble walking out of the gym! 🥵

Lauren

This was the perfect first work out! Challenging, but loves that made me comfortable just getting back to the gym.

Anna

Week 1 Day 1: Full Lower Body

I’ve been following you for so long, and your podcast has gotten me through so much. Thank you for your “shameless plug” last week. I’m so thankful I finally got on playbook! It was just the kick-in-the-butt/motivation I needed. I’m really looking forward to joining the community!

Kelsie

Week 1 Day 2: Full Upper Body

Ashley Melle

I am so so sweaty wow!! Can barely walk out of the gym rn 🥵

This one really kicked my butt! Please no more lunges 😅

Week 1 Day 3: Full Body

abbie morrison

Sooo good!! And my legs are still dead from the full body week 1 day 3 too 🥵🥲

Stephanie Scaia

Loving your workouts so far. My legs are killing me today. Love the burn.

Aug2005!

Week 2 Day 1: Full Lower Body

Payton

Probably not the best idea to do this before a volleyball game. I am officially useless to my team 😅

Jessica

Shoulders, biceps and back are deaaad. This was such a good upper body day! I really felt the 🔥

Claire Roberts

Week 2 Day 2: Full Upper Body

Hayden

Grace

The 3 day split is exactly what I need for my work schedule. Everyday is super challenging and I love it!

Marissa

Week 2 Day 3: Full Body

Felt strong today! This was just what I needed!

Ryann

Emina

Dude. I’m dead 😵 SOO good. And nice to see how much weight I can add on 👏🏼👏🏼

Week 4 Day 2: Full Upper Body

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