Name: Playbook - Brandon Espiritu - W1 D6 (F*CK IT WORKOUT)
Uploaded: 2021-11-07T02:02:54.327Z
Duration: 45 min
Description: W1 D6 (F*CK IT WORKOUT)

This one was a slow burner. By the third set of each, I was energized to get through the remaining sets of high reps. Killer workout!

Mike

- Form: Hands shoulder width distance apart. Elbows tucked in closer to ribs instead of flaring out. Core stabilized and spine straight.

Pushups

- Form: Hands behind head. Core braced and spine straight.

Prisoner Jump Squats

- Form: Brace core, straighten spine and tuck elbows close to rib cage.

Bent Over Inverted DB Rows

- Alternatives: OHP Machine for assistance. 
- Form: core tight at all times, back firmly pressed against seat, shoulder blades pinched sightless together, shoulders locked, and feet firmly planted on ground. 
- Tips: OHP can cause injury if done incorrectly or with too much weight. Always choose a weight that you’re comfortable with or use a machine for assistance.

Seated DB Shoulder Over-head Press

Standing DB Calf Raise

- Form: Shoulders back, chest out, spine straight and core tight. 
- Tips: Focus on negatives by slowing down motion of weight on way down.

DB Bicep Curl

- Tips: drive weight using solely the traps and squeeze at the top of every rep to maximize results.

Seated DB Shrugs

W1 D6 (F*CK IT WORKOUT)

W1 D1 (CHEST/BACK)

I really enjoyed this. It seemed a bit repetitive at first for someone who has gym ADHD, but overall I felt the fatigue hit my legs about half way through and I knew it was working. One thing I’d appreciate is weight suggestions based on beginner, intermediate and advanced.

W1 D2 (QUADS/HAMS)

W1 D3 (ACTIVE RECOVERY)

Great way to exhaust the muscles. Around the fifth round of EZ bar curls, I went up 10lbs in weight to really finish my arms.

W1 D4 (BICEP/TRICEPS)

W1 D5 (SHOULDER/TRAPS)

W1 D7 (ACTIVE RECOVERY)

W2 D1 (BACK/CHEST)

It was good. I enjoy the repetition. It helps me perfect my form and self correct when I get off.

W1 D6 (F*CK IT WORKOUT)

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