Name: Playbook - Boss Everline - W2/D2
Uploaded: 2021-12-31T13:26:57.761Z
Duration: 45 min
Description: W2/D2

Yahmeela

Mika Terrell

EARLY BIRDS GET THE WORM ! 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿😂

Junior mapati

⁃ Incline dB bench 4x10-12
⁃ Pushups 4x15
⁃ Skull crushers 4x15

⁃ Incline press 4x15
⁃ Squat and overhead raise 4x30 seconds
⁃ Incline chest supported hammer curls 4x15

⁃ DB floor press 3x8-10
⁃ Hammer curl 3x15
⁃ Alternating toe touches 3x10 each leg

- Lay on a bench with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB incline press

- Start with your hands directly underneath your shoulder and your legs extended
- Flex at the elbows to come down
- Come down until you are an inch or two from the floor
- Extend your arms squeezing your chest to come up

Push up

- Start in lying position with dumbbells straight overhead
- Lower down towards the skull until elbows are at 90 degrees

Skull crushers

Circuit

-With a pic pipe or handle in hand squat to the bottom of a squat
-Hold position at bottom and rotate the pipe overhead
-Release and repeat

Squat and overhead raise

- Place your chest on a bench 
- The top of your chest should be on the edge of the bench
- Hold the dumbbells with your arms extended
- Curl the db’s up squeezing your biceps at the top
- Come down in a controlled motion

Bench hammer curls

- Lay on am the floor with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB floor press

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

W2/D2

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