Name: Playbook - Andres Tovar - WEEK 1 - DAY 3 (FULL BODY)
Uploaded: 2022-03-31T05:58:14.471Z
Duration: 45 min
Description: WEEK 1 - DAY 3 (FULL BODY)

You mentioned alternate exercises, but provided no video for alternates

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.

- Adjust for yourself
- Pedal at a steady pace for 10min

Recumbent Bike

- Support upper back on a bench and the bar across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Alternative: “Db Rdl”

Hip thrusts (Smith machine)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position
- Alternative “Cable chest fly”

Chest fly machine

- Grab the bar with your palms facing forward and thumbs over the bar
- Hands shoulder width 
- Imagine your hands as hooks
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

- Hold curls with a neutral grip 
- Curl dumbbells up towards your shoulders and twist in one motion
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell Curl Twist

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

Dumbbell lateral raises

- Perform for 10min
- Set a speed that is challenging but you can maintain.

Stair master

WEEK 1 - DAY 3 (FULL BODY)

Kwame

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WEEK 1 - DAY 3 (FULL BODY)

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