Name: Playbook - Sweat Rewards - W4/D2 Day 23
Uploaded: 2023-01-02T02:01:35.094Z
Duration: 45 min
Description: W4/D2 Day 23

michelle

1. Barbell floor seated shoulder press 3 sets 
2.Bench tricep dips  dips 3 sets
3. Db alt curtsy lunge  3 sets 
4. Pike push up 3 sets
5.  Db upright row 3 x sets
6. Standing hammer curl 3 sets
7. Alternating front to side raise 3 sets

- Seated on the floor
- 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 floor seated shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench tricep dips

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat to the opposite side

DB alt cursty lunges

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Standing with a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer curls

- Stand tall holding a dumbbell in each hand
- With a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Raise the dumbbells forward and up to shoulder bought
- Lower the dumbbells back to starting position

DB lateral raise + front raise

W4/D2 Day 23

I did not know there was s phase 3. I was repeating 2 which would be just as good. Anyhow, I am just happy to be a part of it.

Welcome to Phase 3!

Lenise

W1/D1 Day 1

I can’t believe an arm workout did me like this!!

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14

W3/D1 Day 15

I like not having to figure out my cardio for a change. However having choice helps to strategize target areas like stretching.

W4/D2 Day 23

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