Name: Playbook - Anthony Mantello - W1/D3
Uploaded: 2022-06-16T18:37:57.217Z
Duration: 45 min
Description: W1/D3

- Squats 4 x 8 (RPE 8,8,8,9)
- Incline Bench 4 x 8 (RPE 9,9,9,10)
- Weighted Dips 3 x 10 
- Rear Delt Fly 3 x 10 
- Leg Extensions 3 x 15
- Hamstring Curls 3 x 15

Rest times for compound lifts are 3-5 minutes
Accessory work 1.5-2 minutes

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting your hips and glutes back and down
- Reach parallel or just below then drive through your heels to come back up to starting position

Barbell back squat (RPE 8,8,8,9)

- Lie flat on an incline bench and set your hands just outside of shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell incline bench press (RPE 9,9,9,10)

- Step up on the dip station and position your hands with a neutral grip
- Suspend your entire body weight on your hands 
- Initiate the dip by unlocking the elbows and slowly lowering your body
- Control the descent to parallel and then drive back to the starting position by pushing through the palms

**Add weight **

Dips **

- Grab criss crossed cables in each hand, arms extended overhead and forward of your body
- Keeping a slight bend in the elbows
- Move your arms backward and downward until you have reached full extension
- Reverse movement back to starting position

Cable rear delt fly

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position and repeat for the desired number of repetitions

Leg extensions

- Lie face down on a leg curl machine and lock your heels under the foot pad
- Make sure your legs are fully extended and the foot pads are resting on the back of your ankles
- If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on
- Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted
- Pause at contraction
- Slowly lower your legs to the starting position

Lying hamstring curls

W1/D3

Amazing! It was short but hardcore. It’s all or nothing!

Josh

LOBO

Hunter Cross

W1/D1

First time using it and love it. My goal is to kompet like you do. Sorry for my english im from sweden😇

W1/D3

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