Name: Playbook - Brad Jackson - W10/D3 Full Body
Uploaded: 2022-05-07T12:22:50.813Z
Duration: 60 min
Description: W10/D3 Full Body

Welcome to your Deload week!

The purpose of a Deload week is to allow your body to catch up on recovery and avoid injuries and plateaus. 

This week your volume will be halved and the intensity will be slightly decreased. I recommend dropping the weight of each exercise by 1 load.

For example, if you usually lift 50kg barbell squat total, drop it down to 45kg total. If you usually DB bicep curl 5kg each side, drop it down to 4kg.

Workout summary:
1. BB Back Squat
2. BB Bench Press
3. BB Bent over Rows with Seated DB Shoulder Press (Superset)
4. Lying Hamstring Curls with Alternating DB Lunges (Superset)
5. EZ Bar Curls with Overhead Tricep Extension (Superset)
6. Calf Raises (Machine)

1. Start by positioning your grip slightly outside shoulders, keep everything symmetrical

2. Go under the bar, squeezing your back and positioning the bar on the top of your traps (not neck).

3. Stand straight up with the bar, take a few small, controlled steps backwards out of the rack

4. Brace your midline and keep your chest up

5. Eyes forward as you lower, hinging at your hips first than breaking at the knees

6. Reach parallel and push through your heels to come back up, leading with your shoulders

7. Squeeze glutes at the top of movement to lock hips out

Barbell Back Squat

1. Start by lying down with the barbell directly above your eyes and feet in the ground

2. Set your grip up approximately a thumb length from the edge of the knurl (grip), curling your thumbs under once in position

3. Squeeze shoulder blades and bring heels towards your Glutes to create a lower back arch

4. Extend elbows to unrack the bar and position above shoulders

5. Bring your elbows in slightly 

6. Lower down towards the bottom of your chest until the bar touches your chest 

7. Press up engaging your chest and fully extending through elbows

Barbell Bench Press

1. Bend over at 45 degrees (hip hinge)

2. Row to your belly button keeping your elbows tight 

3. Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

1. In a seated position with dumbbells in each hand

2. Elbows bent to 90 degrees, approximately in line with ear height

3. Straighten elbows pressing dumbbells overhead, keeping bicep in line with ear

4. Lower back to starting position with control

Dumbbell Seated Shoulder Press

Back/Shoulders Superset

1. Lay face down onto the machine with heels just on the padding 

2. Bring your heels towards your glutes

3. Lower with a slow controlled motion

4. Focus on engaging your hamstrings

Lying Hamstring Curls

1. Stand feet shoulder width apart holding a dumbbell in each hand

2. Take a big step forward keeping your chest up 

3. Bring your back knee down until both legs are at 90 degrees 

4. Drive through your forward foot, standing back into to the initial position 

3. Repeat on the other leg

DB Alternating Lunge

Legs Superset

1. Hold the bar with underhand grip (supinated)

2. Engage your biceps as you curl bar towards your shoulders keeping your elbows in tight

3. Lower slowly and controlled until relaxed

EZ Bar Curls

1. Lock legs into secure position

2. Place hands on grip in line with body and slightly lean over

3. Press handles down to extend triceps

4. Slowly control the weight back to starting position

Machine Tricep Dip

Arms Superset

1. Place both feet half on the plate form so that the heels of your feet are off

2. Extend through your toes to push the weight up, making sure to hold for 1-2 seconds

3. Slowly lower the weight down to a full stretch

Calf Raises (Machine)

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