Name: Playbook - Brian King - W4 / D2
Uploaded: 2022-03-22T11:42:58.402Z
Duration: 45 min
Description: W4 / D2

- Pull up your body until your arms are at 90 degrees 

- Lower back down to the starting position 

- Concentrate on a slow and controlled movement making sure feel the slight stretch at bottom

Bodyweight Pull Ups

- Grab the bar with your palms facing forward with a wide grip

- Lean back slightly, keeping your chest up   
                                                                                                                                                                               
- Bring the bar down to your upper chest engaging your back as you pull

- Pause and return to the initial position

Wide Grip Lat Pulldown

- Hold the bar with your palms facing you

- Keep your back in a neutral position bracing your core

- Pull the barbell up engaging your lats as you pull

- Pause at the top and lower with a controlled motion

Barbell Row

- From a standing position 

- Curl dumbbells up towards your shoulders 

- Keep elbows close to your body and pointed to the floor

- Lower slowly back to starting position

Standing Dumbbell Curls

- Hold the dumbbells with your palms facing each other

- Curl the dumbbells up engaging your bicep as you curl

- Lower down with control

Dumbbell Hammer Curls

W4 / D2

W1 / D1

Good push. Biceps’s were jello went I hit them so I love it brother.  I also did 20 sit-ups between each set so a total of 500 sit-ups as my 45 sec breaks. Sit-ups were up left oblique. Up center, up right oblique up centre and repeat 5 times per set.

W4 / D2

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