Name: Playbook - Taylor Mei - W1/D4: Upper Body
Uploaded: 2023-01-09T18:06:07.961Z
Duration: 45 min
Description: W1/D4: Upper Body

Great stuff as usual. Well balanced workout.

Saip

Jasmin

Fabi

That bicep and tricep circuit was no joke😅

Grace

Follow Along Warm Up

Workout:  
A1: DB shoulder press 4 x 10-12  

B1: Incline press 4 x 10  
B2: Pushup 4 x 10  

C1: Landmine press 4 x 10 
C2: DB ISO lateral raise 4 x 12 (each side)  

D1: DB bicep curls 3 x 15  
D2: Cable tricep extensions 3 x 15  
D3: DB hammer curls 3 x 15  
D4: Cable tricep kickbacks 3 x 15  

Core:  
90-90 crunches 3 x 20  
Single leg raises 3 x 15 (each side)  
Plank twists 3 x 15 (each side)  
Seated tucks 3 x 20  

Follow Along Cool Down

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Neutral Grip Shoulder Press

Incline chest press 4 x 10  
Pushup 4 x 10

- Barbell or dumbbells can be used
- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

Superset

Landmine press 4 x 10 
DB ISO lateral raise 4 x 12 (each side)

- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Landmine press

DB ISO Lateral Raise

DB bicep curls 3 x 15  
Cable tricep extensions 3 x 15  
DB hammer curls 3 x 15  
Cable tricep kickbacks 3 x 15

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

DB Bicep Curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Cable Tricep Extensions

DB Hammer Curls

Cable Tricep Kickbacks

Circuit

90-90 crunches 3 x 20  
Single leg raises 3 x 15 (each side)  
Plank twists 3 x 15 (each side)  
Seated tucks 3 x 20

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

- Rotate/drop your hips from one side to the other
- Keeping your back flat and your core engaged

Plank Twists

- Sit on your butt with your legs together and slightly elevated ff the ground
- With your hands on the ground for stability tuck your knees towards your chest
- Extend your legs back out to the starting position

Seated Tucks

Core

W1/D4: Upper Body

I’m happy, because she included flexibility and I love doing that, so the combination of strength and flexibility was perfect.

Patty

Isabel

I just found your workouts on this app… wth where have you been???? I LOVED THIS.

Marivi

W1/D1: Lower Body & Core

W1/D2: Upper Body

Anna

W1/D3: Lower Body

Tegan Sacevich

W2/D1: Lower Body & Core

Awesome workout! 🔥 love the core exercises at the end and the pull-up sequence!

W2/D2: Upper Body

W2/D3: Lower Body

Stacy Gustafson

Thanks for this. Applying this to my other workouts

So nice to have better mobility, from these workouts 😌

Sarah Ashley

W2/D4: Upper Body

Cool down stretch felt great after this one!

Cass

W3/D1: Lower Body & Core

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W1/D4: Upper Body

Community

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