Name: Playbook - Alan Willinger - Main & Clay: Level 3 Day 5
Uploaded: 2024-02-27T13:56:54.630Z
Duration: 45 min
Description: Main & Clay: Level 3 Day 5

Warmup:
Incline Treadmill walk 5 minutes 

Circuit A:
Seated overhead dumbbell press 3x12
Seated dumbbell curl 3x12
Cable crossover tricep extension 3x15

Circuit B:
Seated Reverse Fly 3x15
Lying dumbbell skull crusher 3x15
Standing hammer curls 3x15

Circuit C:
Cable shoulder raise 3x10
Rope tricep extension 3x15
Spider curl 3x15

Cardio:
20 minutes stationary bike

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position

Cable crossbody tricep extension

Circuit A

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl standing

Circuit B

- Raise the cable handle with a slight bend at the elbow
- Raise until you reach shoulder height

Single arm lateral raise cable

- 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

Rope tricep extension

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

Circuit C

- Work at a pace and resistance that you can maintain for the allotted time
- Increase speed as comfortable
-try to keep your RPMs between 70-95

Main & Clay: Level 3 Day 5

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