Name: Playbook - Arev @endicci - WK 7-12 MONDAY
Uploaded: 2022-10-01T14:56:02.740Z
Duration: 60 min
Description: WK 7-12 MONDAY

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Bend over at 90 degrees (if your hamstring flexibility isn’t there yet, you can come up a little higher)
- Put your hands over the bar and hold with an overhand grip
- Pull your elbows back and bring the bar up (lead with your elbows)

Bent Over Overhand Barbell Row

TEMPO: 3 sec negative

- Reach yo with one hand and grab the handle with an overhand grip
- Lower the handle towards the side of your body and hold at the bottom for 1-2 seconds
- Squeeze your back muscles

Single Arm Hi Iso Lat 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

- 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

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

DB Lateral Raise

WK 7-12 MONDAY

Abby

Meera

Im so excited for this! I was stuck on what exercise to do today and I opened the app and saw the update, my arms are on fire! Literally best program out ❤️

Erisa Adams

WK 1-6 MONDAY

Rehan

I never don’t sweat when I do your workouts 😆

WK 1-6 TUESDAY

Going to start incorporating more cardio into my sessions!

Yuli

WK 1-6 THURSDAY

Damaris

WK 1-6 FRIDAY

Wow, good workout i feel it everywhere 🫠🫠

WK 7-12 MONDAY

More workouts from Arev @endicci