Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.692Z
Duration: 45 min
Description: W1/D2

Celeste

Second week , went up a couple pounds it's so hard

Damn it’s difficult but feels so good 
I love it

Saleha

Work in progress..but definitely feel stronger.

Rafidah

Naisha

So good!
I thought I was killing it until I got to the curls. That was humbling, lol

Stephanie

I honestly thought I wouldn't be able to make it after day 1, but motivation overcame pain. 😅 Thank you, Taylor, this workout gives decent yet manageable amount of challenge)

Alisa

Ashley

Not much mojo left for those curls at the end.  Can’t do 1/2 the weight I could do if I did curls first.

Carrie

yangBAE

Heike

Such a great workout!!! My arms are burniiing 🥵🔥🔥🔥

Maddie

This one was hard! I could barely do the inverted rows

Lauren

Sonali

My arms are definitely going to be hurting tomorrow

Lizbeth

fahrner

Dewangi

This was soooo fun... loved it. Thank you Taylor

Kelsey

Ellie

That was perfect! But I’ve got a question, do u reckon doing this program three times a week is enough for covering all muscle groups,upper body, or I need to add few more exercises to get them all to work ? 
Cheers-Sara

Sara

Day 2:  

Superset 1:  
- Machine assisted pull-ups 3 x 12  
- DB bent over rows 3 x 12  

Superset 2:  
- Inverted rows 3 x 10 (underhand)  
- Inverted rows 3 x 10 (overhand)  

Superset 3:  
- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

Superset 4:  
- Cable curls 3 x 15  
- DB bicep curls 3 x 15

- Machine assisted pull-ups 3 x 12  
- DB bent over rows 3 x 12

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

Superset 1

- Inverted rows 3 x 10 (underhand)  
- Inverted rows 3 x 10 (overhand)

-Get under an elevated bar with your legs bent and feet on the ground
-Grab the bar with your hands outside body width in an underhand position and hang from the bar
-Pull your chest to the bar performing an inverted row
-Return to the start position

Inverted Row (underhand grip)

-Get under an elevated bar with your legs bent and feet on the ground
-Grab the bar with your hands outside body width and hang from the bar
-Pull your chest to the bar performing an inverted row
-Return to the start position

Inverted Row

Superset 2

- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

- Grab the handle with your palm facing in
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lat throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position
- Work both sides

- 12 reps each side

SA Lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

- 12 reps each side

DB SA Row

Superset 3

- Cable curls 3 x 15  
- DB bicep curls 3 x 15

- Curl the attachment up toward your shoulders, engaging your biceps
- Extend your arms, lowering the weight with control

Cable bicep curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

Superset 4

W1/D2

Thanks feel much better in front of mr universe title

Hssan Moaminah

Challenging but satisfying! Can’t wait to be able to do a fourth set!

I’ve been athletic my whole life and because of how focused this is it was tough but man I loved it! Had to go down in weight on some but I’m stoked to grow and build!

Angela

W1/D1

Aigerim

I don’t usually do upper body or core but this was just the thing to get me more motivated to focus on it!!

Maggie

W1/D3

Hannah

W2/D1

sabrina

W2/D2

Great progression of exercises for strengthening your lats; I have done my best set of assisted pull ups today. Really felt that my muscles have gotten stronger, so the exercise went so well!

I have been following this program and honestly I see progress

Woot! I always feel great after these! I have been a bit tired and wasn’t able to do as many pull ups, but I’m hoping that improves. 🤞🏾😁

W2/D3

I loved how this workout felt! (There’s a typo within the body weight row super set I believe it says 15 reps but the description says 12) thanks so much!

Sophia

Kristen

W3/D1

That was such a great workout I enjoyed it so much!👍

Leny

W3/D2

The chin ups are very tough for me especially in such close succession. Will repeat this workout next week.

W1/D2

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