Name: Playbook - Taylor Mei - W3/D4: Upper Body
Uploaded: 2024-04-01T13:08:27.967Z
Duration: 45 min
Description: W3/D4: Upper Body

Another awesome workout! I consider myself to have a strong upper body and since boxing for many years look toned and strong in my arms and back and shoulders. But jeeeez! Months of neglecting my upper body and focussing on predominately legs I was reminded how weak it had become. I had to shut up my ego and opt for lighter weights. Was worth it though, I feel strong now!

candice

allison

Super set after super set is one way to kill a man😵

Chris

Fabi

Follow Along Warm Up
 
Workout: 
A1: DB chest press 4 x 10-12 
A2: hand release pushups 4 x 10 

B1: Kneeling Landmine press 4 x 12 
B2: Plate front raises 4 x 12 

C1: DB shoulder press 3 x 10-12 
C2: DB iso lateral raises 3 x 12 (each side)
 
D2: DB Arnold shoulder press 3 x 10 
D3: DB OH tricep extensions 3 x 15
 
Core: 
Iso bicycle crunches 3 x 15 (each side)
Leg raises 3 x 20 
90-90 crunches 3 x 15 
Plank seasaw 3 x 10  

Follow Along Cool Down

A1: DB chest press 4 x 10-12 
A2: hand release pushups 4 x 10

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Place hands back on the floor 
- Extend your elbows to press your chest off the floor back to starting position

Hand Release Pushups

Superset

B1: Kneeling landmine press 4 x 12 
B2: Plate front raises 4 x 12

- Begin in kneeling position and brace your core
- 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

Kneeling landmine press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

C1: DB shoulder press 3 x 10-12 
C2: DB iso lateral raises 3 x 12 (each side)

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

DB Neutral Grip Shoulder Press

DB ISO Lateral Raises

D2: DB Arnold press 3 x 10 
D3: DB OH tricep extensions 3 x 15

- Start with your palms facing you
- Press the dumbbells above you
- Rotating your wrists as you press
- Reach full extension and reverse the motion as you come down

DB Arnold Press

- 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

DB OH Tricep Extension

Iso bicycle crunches 3 x 15 (each side)
Leg raises 3 x 20 
90-90 crunches 3 x 15 
Plank seasaw 3 x 10

- Lay on your back with you hands at your head
-Raise and tuck one knee to the top of a bicycle position
- Rotate the opposite elbow towards your knee and perform the iso bicycle crunch

Iso bicycle crunches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- 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

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank Seesaw

Core

W3/D4: Upper Body

It was amazing, I'm just wondering why the high reps and many sets?

Mariam

Carrie

Tessy

W1/D1: Lower Body & Core

Is there a reasoning for the high reps and sets?

I love seeing how much stronger I’m getting!

It was really good, didn’t manage to do the 3 x core, did only one cause super sore from yesterday

W1/D2: Upper Body

Yolanda

Great, but it was hard 😄
Couldn’t make V-snaps, instead hold my legs up and did crunches. 
Thank you!

Chriska

Very fun work out! 350 calories burnt 🥵

Ella

W1/D3: Lower Body

Am I the only person who took more than the estimated 45min to complete the workout? Still really good!

Cathy

Julia

Silvena

W1/D4: Upper Body

Angelica

Ashley

Janelle

W2/D1: Lower Body & Core

Love a good back day 🤘🏼🔥 the final leg over the back stretch or whatever it’s called felt awesome!

Chelsea Giffin

W2/D2: Upper Body

Had my friend do it with me and we’re both dead!

W2/D3: Lower Body

Katie

Stacy Gustafson

W2/D4: Upper Body

Squat pauses did way more than k expected! Took 10 reps to a different level 🥵❤️‍🔥

Pavallam

I gotta dig deeper a lil more each time😮‍💨 but we're getting there!

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!

W3/D4: Upper Body

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