Name: Playbook - Brett Lundeen - Day 16: Full Body
Uploaded: 2025-03-01T17:25:02.167Z
Duration: 60 min
Description: Day 16: Full Body

Walkouts

Squat to Tspine

Hand release push up

Warm Up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Pike press

Circuit

Wide grip Lat Pulldown

Hammer curl

Tricep Plank Press

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

Barbell bench press

Seated Lateral Raise

Superset

Dips

- Adjust the height and weight on the machine, stand under the shoulder pads and place the balls of your feet on the platform with your toes pointed forward and your heels hanging off the platform
- Extend the legs and ankles and release the safety bar
- Lower the ankles by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, lifting the weight as high as you possibly can
- Pause and squeeze at peak contraction before lowering back down into the stretched position
- Repeat for the desired number of reps, then re-lock the safety bar

Machine standing calf raise

Day 16: Full Body

Ryan

Day 1- Test Week

Day 2- Test Week

Day 3- Test Week

Day 4: OFF

Day 5: Test Week

Day 6: Test Week

Day 7: OFF

Not a huge fan of this amrap but love the idea! Maybe a little more explanation with the exercises on what to focus on? Like any paused or eccentrics? Also, wasn’t sure if the amrap should be the same weight but did it that way anyways!

Laura

Day 8: Full Body

Day 9: Full Body

Day 10: OFF

Day 11: Conditioning

Day 12: Full Body

Day 13: Functional

Day 14: OFF

Day 15: Full Body

Day 17: OFF

Day 18: Conditioning

Day 19: Full Body

Day 20: Functional

Day 21: OFF

Day 22: Legs (Posterior)

Day 23: Shoulders & Core

Day 24: Back & Biceps

Day 25: OFF

Day 26: Chest & Triceps

Day 27: Legs (Anterior)

Day 28: OFF

Day 29: Legs (Posterior)

Day 30: Shoulders & Core

Day 31: Back & Biceps

Day 32: OFF

Day 33: Chest & Triceps

Day 34: Active Recovery Sweat

Day 35: OFF

Day 36: Legs & Accessory work

Day 37: Chest & Triceps

Day 38: Back & Biceps

Day 39: OFF

Day 40: Legs

Day 41: Shoulders & Conditioning

Day 42: OFF

Day 43: Legs & Accessory work

Day 44: Chest & Triceps

Day 45: Back & Biceps

Day 46: REST

Day 47: Legs

Day 48: Shoulders & Conditioning

Day 49: OFF

Day 50: Upper Body

Day 16: Full Body

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