Name: Playbook - Andres Tovar - WEEK 1 - DAY 1 (FULL BODY)
Uploaded: 2022-03-31T05:56:29.506Z
Duration: 45 min
Description: WEEK 1 - DAY 1 (FULL BODY)

Kwame

Some videos didn’t match the exercise description

Victoria

You will target every muscle in your body. Use weight that challenges you towards the last 2 reps. Rest 30sec-1min max after every set. Focus on keep tension throughout the movements

Elliptical  (Warm up)

- Stand straight with feet shoulder width 
- Keep your core tight
- Lower down to where your knees are bent at a 90 degree angle
- Press up with your HEELS to the starting position 
- On the way down stay controlled then power back up
Alternative: Smith machine squat

Barbell Squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- 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

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

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

Standing dumbbell curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Elliptical

WEEK 1 - DAY 1 (FULL BODY)

WEEK 1 - DAY 2 (CARDIO/ABS)

You mentioned alternate exercises, but provided no video for alternates

WEEK 1 - DAY 1 (FULL BODY)

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