Name: Playbook - Brian Mazza - Day 4
Uploaded: 2021-01-18T11:47:07.398Z
Duration: 35 min
Description: Day 4

Mark Baez

Kendall

Holy cow. Those manmakers are killer fun. I’m laid out on the floor in a pool of sweat and euphoria.

Great workout 🏋🏻‍♂️! Stacked day’s 3&4💪🏻

Kevin

Mason

Serena

Michelle

Meghan

Giacomo

Jordan Zampino

Arron

I’ve never done man makers before out of the body weight 2.0 that I’ve done this is 4 of dumbbell shred it was a brutal fucking test

Stephen

Great workout!!!! I was dying but we pulled through fam LOL

Chris

Josh

Griffin

Great solid 16-18 minute workout that is an upper body burner...better pack your lunch for the Man-Makers 💪🏽

Bryce Bailey

omar vazquez

Patrick

Good Workout! My body is struggeling to recover fully between workouts!😅Atm I have one restday per week👊

Andreas

James

Man makers were insanely hard, especially the last sets.

Brandon

Carl Cousineau

Justin Lundh

Hey Brian, when doing the dumbbell workouts are these designed to do only this for the day or should we be adding something else to the mix for the day?

Benjamin Kiraly

tony

4 Rounds
10 DB Curls
10 DB Hammar Curls
10 Shoulder Press
10 DB Rows
10 Man Makers

"- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions."

Db Curls

"- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions."

Db Hammer Curls

"- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions."

Db Shoulder Press

"- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

Db Bent Over Row

"- Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
- Initiate the movement by kicking one leg back, then the other so that youâ€™re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
- Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
- Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps."

Db Manmakers

Day 4

Geoff Sadjadi

Eric

Day 1

Was already sore from day 1 so this was a tough one but great workout

Connor

Day 2

I had to cut the run a little short (2.4 miles) due to time constraints. I gotta wake up earlier next time. Thanks

Daniel

Day 3

Great workout 🏋🏻‍♂️ went 4 rounds with the strength training!

Solid weight routine, added more rounds and subbed the 2 mile run with a AT pelo ride, keeping HR under 150

Alexis Tapia

Day 5

Holy S*** BALLS. That EMOM was crazy. Just keeping pushing and you got this.

Challenging but oh so rewarding to complete

Day 6

Another day the Mazza way lol let’s goooo

Day 7

Tough workout but feel great for finishing!

Jeremy

Day 8

Went in feeling tired and sluggish, came out feeling energized and revitalized. The high starts to kick in after mile 1 of the run at the end.

It was great. Pushed myself and I’ve never felt this great before. Truly a motivator to continue.

Day 9

Home 🏠 workout 🏋🏻‍♂️ day!
💪🏻

Day 10

David

Day 11

Quick little burn.  Felt strong.  Ready for tomorrow!  Let’s gooo!

Day 12

That workout wasn’t the best, will still be back for more.

Tyler

Day 13

Fun little burner!  Felt good.  Excited for tomorrow!

Just straight beAst mode about 40 something days into your workouts and I feel tremendous let’s go for fucking greatnesses!!!

Killing me on back to back leg day with runs!

Marcus

Day 14

Day 15

Nice quick little workout.  Loved it.  Felt strong thought.  Ready for tomorrow!

Day 16

Getting stronger physically and mentally daily

Day 17

Tough workout but felt like I got a lot out of it.

Ben Fine

Day 18

Super tough but felt very accomplished after it was done.

Burpees at the end we’re tough but great way to finish!

Day 19

Day 20

Great way to end the day today.  Excited for tomorrow’s workout!

Day 21

Day 22

Quick little burner today.  Feeling great entering the last few days of this program.  Feels good to feel this good again!

Day 23

Day 24

Quick but you feel the burn. This program really works. No way I could have done this my 1st week.

That was a killer session!👏🏻👏🏻💪🏻

Did not want to work out today but this one actually turned out to be pretty fun!

Day 25

💪🏻💪🏻Another GOOD one ☝️!
Loved it!

Day 26

Quick little leg burner!  It hurts so good!

Day 27

That was tough.  Excited for the last day of the program tomorrow! Let’s goooo!

Felt like I jumped in a pool😅Great HIIT high rounder

Martin

Day 28

Feels so good to finish another one these programs.  Tough but so good!

Just tremendous brian that Is 60 workouts I’ve done that was so freaking hard

Day 4

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