Name: Playbook - Taylor Mei - W4/D4: Upper Body
Uploaded: 2023-01-17T13:53:51.254Z
Duration: 45 min
Description: W4/D4: Upper Body

fahrner

Fabi

Follow Along Warm Up

Workout: 
A1: BB bench press 4 x 15-12-12-10
 
B1: DB seated shoulder press 4 x 12 
B2: DB iso front raises 4 x 8-10 

C1: Pushup 4 x 10 

D2: Shoulder finisher: 
DB Arnold shoulder press 3 x 15 
DB lateral raises 3 x 15 
DB upright rows 3 x 15 
DB rear delt flys 3 x 15 
DB shoulder press 3 x max (minimum 15) 

Core: 
Iso bicycle crunches 3 x 15 
Low plank reaches 3 x 15 
Starfish crunches 3 x 15 
Plank seasaw 3 x 10 
90-90 crunches 3 x 15

Follow Along Cool Down

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

BB Bench Press

B1: DB ISO seated shoulder press 4 x 12 
B2: DB ISO front raises 4 x 8-10

DB Seated ISO Shoulder Press

DB ISO Front Raise

Superset

- 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

DB Arnold shoulder press 3 x 15 
DB lateral raises 3 x 15 
DB upright rows 3 x 15 
DB rear delt flys 3 x 15 
DB shoulder press 3 x max (minimum 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 a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral Raise

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

DB Upright Rows

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

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

DB Neutral Grip Shoulder Press

Shoulder Finisher

Iso bicycle crunches 3 x 15 
Low plank reaches 3 x 15 
Starfish crunches 3 x 15 
Plank seasaw 3 x 10 
90-90 crunches 3 x 15

- 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

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish 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

- 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

Core

W4/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

Great work out was a little worried about the pull ups but I survived

Davia-Rae

W1/D2: Upper Body

Saip

Anna

W1/D3: Lower Body

Great stuff as usual. Well balanced workout.

Jasmin

W1/D4: Upper Body

Katie

Was great felt strong and good during movements can tell I have already gotten stronger

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

Pavallam

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

Cool down stretch felt great after this one!

Tegan Sacevich

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!

W4/D4: Upper Body

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