Name: Playbook - Boss Everline - W4/D2
Uploaded: 2022-10-11T16:32:16.861Z
Duration: 45 min
Description: W4/D2

Mike

Coming off a injury this has pumped me up! Had me scared of the gym from going to hard. But I’m back and Better.

Tyeisha

Brett

Always pushing ! 💪🏿💪🏿💪🏿

Junior Mapati

⁃ Flat dB bench 4x12
⁃ Plank shoulder taps 4x40 total taps

⁃ Incline DB fly 4x12-15 reps
⁃ Tempo push-up 4x12 
⁃ Overhead dB tricep extension 4x15 reps

⁃ Pushup to side kick out 3x10 each way
⁃ Hammer curls 3x10 
⁃ Bent over tricep kickbacks 3x15

- 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 flat bench

-Start in  a pushup plank position
-Tap your opposite shoulder with your hands one at a time while holding plank 
-Repeat for desired reps

Plank shoulder taps

Superset

- Lay on a bench with two dumbbells in your hands
- Rotate the db’s as you come up
- Squeeze your chest as your come up 
- Come down in a controlled motion

DB incline flies

-3 Seconds down 
-3 Second pause
-1 Push up

3-3-1- push ups

- Hold the dumbbells in one hand
- Extend your arm engaging your tricep
- Come back in a controlled motion
- Keep your core tight

Single arm OH tricep extension

Circuit

-Perform push up 
-At top of pushup extension leg across and threw to the opposite side
-Repeat both directions

Push up to side kick out

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

Hammer curls

- Hinge at the hips leaning forward 
- Keep your back straight And your arms parallel with the floor
- Raise the dumbbells engaging your triceps 
- Make sure only your forearm is moving

DB tricep kickbacks

W4/D2

Jordan

How to end your workout!!

jace 

That last circuit got me good! Great Work 💪🏾

Orlando

After doing the C4 Foundation Training‼️ My body is amp up an ready for this challenge. I did my 2 miles before the workout. Definitely got that work in today. “Everybody want to be great but nobody want to put the work in.”

W1/D1

Nigel

W1/D2

Thanks for the workout big Dawg! Smoked it 💨

Adonis

W1/D3

Those tricep push-ups and renegade rows 🥵

Khadija

W1/D4

Was sick but back to it 💪🏻💪🏻💪🏻

Appreciate all your workouts, make some challenging once, where I really am push myself

W4/D2

Community

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