Name: Playbook - Warrior Fit - W5/D3 Arms/Core/Swim
Uploaded: 2023-03-18T22:09:04.325Z
Duration: 45 min
Description: W5/D3 Arms/Core/Swim

Arms/Core/Swim

- Seated Alternating Dumbbell Curls 4 X 12
- Seated Overhead Tricep Ext 4 X 12
- Seated Dumbbell Shoulder Press 4 X 12
- EZ Bar Curls 4 X 12
- EZ Bar Skull Crushers 4 X 12
- EZ Bar Upright Rows 4 X 12

- 500m Freestyle Swim

- Hanging Leg Raises 3 X 45 sec

- From a seated position, holding a dumbbell in each hand
- Alternately curl each dumbbell up engaging your biceps
- Lower with a controlled motion

Seated Alternating Dumbbell Curls

- From a seated position, holding a heavy dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows lowering the dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up to starting position

Dumbbell Seated Overhead Tricep Extensions

- Hold the dumbbells by your shoulders with your palms facing forwards, elbows out to the sides and bent at a 90 degrees 
- Extend through your elbows to press the dumbbells above your head
- Slowly lower the dumbbells to starting position.

Dumbbell Seated Shoulder Press

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower the bar slow and controlled

EZ Bar Curls

- Arms extended above shoulders an EZ bar in hands
- Bend at the elbow lowering the bar towards your head, keep elbows pointed up
- Fully extend up contracting your triceps

EZ Bar Skull Crushers

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

EZ Bar Upright Rows

Freestyle Swim 500m

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W5/D3 Arms/Core/Swim

Killer workout, my first one so obviously kicked my butt!

John

Kicked my ass. I had to change a movement or two due to equipment but this was a good place to gauge my level of fitness. Great workout. Crazy sweat.

Phillip

Saul V

W1/D1 Push | Hyper

Have alternative to some stuff, don't have a back extension or rowing machine, just ran on treadmill for that.

Noah

Great workout. Really love the blend of functional training and bodybuilding style training. Really gets the heart rate going.

Nicole

W1/D2 Pull | Hyper

Great workout. My legs are smoked and my shirt is completely sweat through.

1 leg press will humble the hell out of you real quick.

Zach

Cameron

W1/D3 Legs | Hyper

Another great workout. I really enjoy this style of training. Especially being active duty military this fits right into my lifestyle

W2/D1 Push | Power

Another fantastic workout. Every workout gets your heart rate going and makes you sweat.

W5/D3 Arms/Core/Swim

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