Name: Playbook - Anthony Mantello - W1/D5
Uploaded: 2022-06-16T18:37:57.233Z
Duration: 45 min
Description: W1/D5

Josh

Ever

Alex

Awesome man, it’s a different split then I am used to but I feel like it’s hitting all the muscle groups way better. Huge fan of yours and also a big osrs fan as well (combat 106).

Scot

- Close Grip Bench 3 x 12 (RPE 9)
- Barbell Curls 3 x 10-12 

- DB Lateral Raises 3 x 10-12 
S/S with Cable Flyes 3 x 10-12 

- Hammer Curls 3 x 10-12ea
- Skull Crushers 3 x 10-12 

- Cable Curl  3 x 10-12 
S/S with Cable Tricep Reverse Grip Pulldown 3 x 10-12

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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower the bar down until it touches your chest
- Press the bar up, engaging your chest

Barbell close grip bench press (RPE 9)

- Hold the barbell in your hands and your palms facing away from your body
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the barbell back down slow and controlled

Straight bar bicep curls

- DB Lateral Raises 3 x 10-12 
S/S with Cable Flyes 3 x 10-12

- Start in a standing position, dumbbells in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

Dumbbell standing lateral raises

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause at contraction, then bring your arms back to the starting position

Cable chest fly

Superset

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

10-12 reps each arm

Dumbbell alt hammer 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 to starting position, contracting your triceps

Dumbbell skull crushers

- Cable Curl 3 x 10-12 
S/S with Cable Tricep Reverse Grip Pulldown 3 x 10-12

- Hold the bar attachment with an underhand grip
- Curl the bar up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable straight bar bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Grasp the bar with a reverse grip (palms up)
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar reverse grip tricep pulldown

W1/D5

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

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/D5

Community

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