Name: Playbook - Alan Willinger - Main & Clay: Level 3 Day 4
Uploaded: 2024-02-27T13:56:54.624Z
Duration: 45 min
Description: Main & Clay: Level 3 Day 4

Alan

Warmup:
5 minutes incline treadmill walk

Superset A:
Smith Machine Incline Press 1 and 1/4 reps 4x8
Wide grip Lat pulldown 1 and 1/4 reps 4x8

Superset B:
Flat bench dumbbell press 1 and 1/4 reps 4x8
Smith machine row 1 and 1/4 reps 4x8

Superset C:
Machine chest press 1 and 1/4 reps 4x10
Cable row 1 and 1/4 reps 4x10

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Start seated on an incline bench under the bar, hands just outside the chest
-Lower the bar to your chest and press up a quarter of the way back up
-Lower to the chest again
- Press your hands up engaging your chest
- Pause and let your arms return back to the starting position

Incline smith machine chest press quarter reps

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- raise back up a quarter of the way
-lower again
- Pause and return to the initial position

Wide grip lat pulldown quarter reps

Superset A

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
-raise a quarter of the way
-lower back down
- Press dumbbells back up over your chest

Dumbbell flat bench press quarter reps

- Bend over at 45 degrees 
-raise bar a quarter of the way up 
-lower back down
- Row to your belly button keeping your elbows tight to your body 
- Maintain a neutral spine and avoid swinging or bouncing

Bent over barbell row quarter reps

Superset B

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
-press the handles a quarter of the way out
-return to chest
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press quarter reps

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
-return handles back to the starting position but only a quarter of the way
-pull again
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Main & Clay: Level 3 Day 4

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