Name: Playbook - Big Esa - W10/D1 UPPER BODY + CARDIO
Uploaded: 2023-03-21T19:09:02.686Z
Duration: 90 min
Description: W10/D1 UPPER BODY + CARDIO

The final week of Max Shred has begun! Be proud that you’ve made it this far! What a beast 🤝

Upper Body & Cardio awaits! Let’s Go!!

- Grab band just a bit more than shoulder length and position it below navel 
- Rotate arms until band is behind body 
- Return back to starting position

Band shoulder dislocates

- Grab resistance band of decent resistance and hold with palms facing towards ceiling and elbows tucked in
- Pull band away from body
- Return to starting position

Band external rotations

Warm Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Lower slowly until you arms are fully extended

Pull-up

- Grab the handles with your palms facing each other
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

Dual handle lat pulldown

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Pause bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Paused Straight bar cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and SLOWLY control weight back to starting position

Tempo Rope tricep extension

- Set your treadmill speed to 3.0 to 4
- Set your treadmill incline to minimum 10 max 14
- Walk for the set amount of time.

Treadmill incline walk

W10/D1 UPPER BODY + CARDIO

Abdullah

I feel great I feel like I accomplished something and the workouts with the videos were very helpful.

May Allah bless this man for blessing us with amazing workouts 🤲

W1/D1 UPPER BODY + CARDIO

edwin

W1/D2 LOWER BODY + CARDIO

Junayd

W1/D3 UPPER BODY + CARDIO

It’s tough and challenging but I love it! I’m definitely making more strides after my first week. I’ve also used some of your calisthenics and hybrid calisthenics workouts on days 5 and 6 so I can push myself harder.

Alexander galarza

keep it up bro love the work outs god bless

W1/D4 LOWER BODY + CARDIO

W10/D1 UPPER BODY + CARDIO

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