Name: Playbook - Alan Willinger - Summer Shred: Day 4
Uploaded: 2024-02-27T13:56:54.440Z
Duration: 45 min
Description: Summer Shred: Day 4

Feel cardio could have been more but workout was good

Orlando

Warmup:
Incline Treadmill walk 5 minutes 

Cardio Acceleration x3 
Jumping Jacks x50
Reverse flies x15

A. X4
Barbell overhead press x15
Dumbbell hammer curl x15
Rope tricep extension x15

B. X3
Dumbbell lateral raise x12
Seated dumbbell curl x12
Cable tricep kickback x12

C. X3
Cable reverse flies x12
Spider curls x12
Dumbbell skull crusher x15

Cardio Acceleration x3 
Jumping Jacks x50
Reverse flies x15

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 by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

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

Seated reverse dumbbell flies

Cardio Acceleration

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- 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

- 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

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep 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

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- 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

- 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

Summer Shred: Day 4

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