Name: Playbook - Brett Lundeen - W1/D5 Full Body
Uploaded: 2024-03-11T22:07:57.571Z
Duration: 60 min
Description: W1/D5 Full Body

Be sure to monitor rest times closely, and try to up the weight from day 2.

Walkouts

Cat Cow

Book opener

Banded raises

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

Pick a challenging weight to stick between 8-12 reps all 3 sets.

Dumbbell bench press

- Grab the bar with both hands on top
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

Dumbbell shoulder press

Leg Press

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Lying hamstring leg curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Rope tricep extension

Barbell curl

- Push through the balls of your feet
- Engage your calves as you go up
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Standing calf raise

Low plank

W1/D5 Full Body

Wow. First day, and it was brutal. Feels great, though, to get back into a routine

Sven

Carlos

Nastassia

W1/D1 Full Body

Couldn’t recommend this enough.  I’ve been searching for a detailed yet realistic workout routine and this is it.  Very well structured and something that I will actually continue to follow.

Doug

That was a tough workout! I feel accomplished for the morning! 🔥🔥

Mike Buskey

Anmol

W1/D3 Full Body

It was definitely a brutal workout! I feel rewarded though after! 🔥

John Paul

W2/D1 Upper body

Marcio

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W1/D5 Full Body

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