Name: Playbook - Anthony Mantello - W3/D4
Uploaded: 2022-06-16T18:37:57.425Z
Duration: 45 min
Description: W3/D4

- Deadlifts 3 x 6 (RPE 9) 
- Overhead Press 4 x 4 (RPE 9,9,9,10)
- Romanian Deadlift 3 x 10 
- DB Shoulder Press 3 x 10 
- DB Rows 3 x 10ea
- Lat Pulldowns 3 x 10

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

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell deadlift (RPE 9)

- Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar
- Place an adjustable bench beneath the bar in an upright position
- Sit down on the bench and unrack the bar using a pronated grip
- Inhale, brace, tuck the chin, then lower the bar to the top of your chest
- Exhale and press the bar back up to overhead

Barbell seated overhead press (RPE 9,9,9,10)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- In a seated position, dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten your elbows, pressing dumbbells overhead 
- Lower the dumbbells down to starting position with control

Dumbbell seated shoulder press

- Support yourself using your opposite arm
- Row the dumbbell up to your hip while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

10 reps each arm

Dumbbell single arm row

- Grab the bar with a wide grip, palms facing away from you 
- Keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction then return the weight to the starting position

Wide grip lat pulldown

W3/D4

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😇

W3/D4

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