Name: Playbook - Alan Willinger - Summer Shred: Day 2
Uploaded: 2024-02-27T13:56:54.421Z
Duration: 45 min
Description: Summer Shred: Day 2

The sets and reps were perfect for each workout

Orlando

Warmup:
Incline Treadmill walk

Cardio Acceleration x3
Fast jog 30 seconds
30 seconds rest

A. X4
Barbell bench Press x5 

B. X4
Barbell bench press x10
Dips x15

C. X3
Incline dumbbell chest press x12
Cable chest fly x15

D. X4
Reverse fly x25
Cable tricep extension x25

Cardio Acceleration x3
Fast jog x30 seconds

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

Run as fast as you can while keeping your core tight, pumping your arms, and placing the impact on the balls of your feet

Sprint

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- 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 dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

Hip hinge while keeping your spine neutral 

Keep a slight bend in your elbows as you raise the dumbbells up to shoulder height

Lower back under control

Dumbbell Rear Delt Fly

- 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

Summer Shred: Day 2

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