Name: Playbook - Arev @endicci - WK 1/2/3 DAY 2
Uploaded: 2022-12-04T06:47:00.194Z
Duration: 70 min
Description: WK 1/2/3 DAY 2

Hayam

Adriana Arredondo

It was a great workout! I definitely felt the burn! Unfortunately, my gym was ridiculously busy and I couldn’t finish the workout but I’m very happy with the plan so far!!

Zack

Lauren

Sonal

I’m literally so excited to do this omg

Vivian

Sarah

Angela

It was awesome , I’ve been working out and ran out of new workouts so it’s great to follow a new program. Thank you !

Blanca

simran hunjan

Took it light and was still sweating! Love it.

Anissia

TEMPO: 1 sec hold at top

- Hold the bar with your palms facing up
- Keep your back in a neutral position bracing your core
- Lean over at a 90 degree angle, or less if your hamstring ability doesn’t allow it
- Pull the barbell up and towards your belly button
- Pause at the top and lower with a controlled motion

Underhand Barbell Row

TEMPO: Pause at the end of every rep for 2 seconds before extending weight back

- Pull the attachment in towards your body leading with your elbow
- Keeping your body neutral and core engaged
- Elbows drive towards your lower abdomen, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Dual Handle Seated cable row

- Your hands should end by your ears
- Pull apart as you near the end of the movement
- Feel the work on your rear delts

Face Pull

DROP-SET:
1. 10 reps
2. Drop weight to lighter dumbbell - another 10 reps
20 reps = 1 set

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Bring elbows in slightly from 90 degrees

Dumbbell seated shoulder press

- Grab a handle that allows you to grip slightly wider than shoulder width
- Keep your back straight, you can naturally rock back and forth as the movement is completed, but DON’T use momentum to pull the weight
- Pull the handle towards your abdomen by being your elbows back and shoulder blades together

Wide Grip Seated Cable Row

CHOOSE A LIGHTER WEIGHT THAN NORMAL AND PUSH FAILURE EVERY SET

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

WK 1/2/3 DAY 2

Sabrina

I haven’t felt humbled lifting wise in over a year, this def pushed the limits. My glutes and hammies r vibrating in place while I eat my chicken rn😄

Daniah

Desire

WK 1/2/3 DAY 1

Alex Lee

Pati

I think its a bit excessive to have 4 sets for ab training. I don’t feel engagement after 2 sets. I don’t think there should be a day set for Ab training

Jaimey

WK 1/2/3 DAY 3

Neha Ahmed

WK 1/2/3 DAY 5

Damaris

WK 1/2/3 DAY 6

Andrea

The progress I've seen in my strength is insane only after a week

Momina

WK 1/2/3 DAY 7

Hannah

It was lit as usual however I am not sure how your rest days work exactly? How many days between the 1st day and the seventh?

Hala

WK 4/5/6 DAY 1

WK 4/5/6 DAY 2

WK 4/5/6 DAY 3

Yuli

WK 4/5/6 DAY 5

WK 4/5/6 DAY 6

Jules

WK 4/5/6 DAY 7

Cienna

Victoria

WK 7/8 DAY 1

Would you mind adding what muscle we should be concentrating on? Like where to activate and squeeze? Hopefully that makes sense. Love your program!

WK 1/2/3 DAY 2

Community

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