Name: Playbook - Brian Mazza - Day 4
Uploaded: 2023-07-25T23:46:09.932Z
Duration: 45 min
Description: Day 4

Carlos

Chris

Yaritza

Seth Arnold

Robbie

I had to improvise a bit because I gotta work with what I got. Great workout!

Daniel

Geoff Sadjadi

Travis

Marcus

That was a tough one.  Glad I pushed through it though.

Jeremy

Ddddaaammnnn. Been a while since I did Manmakers and any rowing. Great ass kicker!

Michael

Wow that was tough!!! I’m ready for 8 miles tomorrow lol going to take me 2 hours but completing it with mamba mentality

I thought this was a “light” workout at first. I was wrong!! 
Substituted the row’s for 1/4 mile runs…

LFG!!!

Phil

Day 4

4 Rounds
- 10 Db Curls (each side)
- 10 Db Hammar Curls (each side)
- 10 Db Shoulder Press
- 10 Db Rows (each side)
- 10 Db Manmakers
- 500M Row

No Run

"- 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

-Sit on seat of rower 
-Place feet in door holsters and tighten straps 
-Extend legs as you start to row
-Legs , Back , finish with arms
-Then in reverse arms release first 
-Repeat for time, distance, or calories

Circuit

Day 4

It has been quiet sometime since I have done any kind of physical exercise. This was a great way to start out. I appreciate the workout🤙🏽👏🏽

Christopher

Peter

Good workout!! Good to be the first one after some time without exercise!! I'm excited to take this routine

Brandhom

Day 1

Conor

Day 2

Great per usual Brian is the bomb, great workouts

Dane

Day 3

Day 5

Brutal sobre todos los primeros 10 minutos

Day 6

Day 7

Workout was a bit of a struggle. Feeling a lot of discomfort in right lower shin/ankle. I have been wearing sleeves which I forgot today, but a little concerned I have something off with my form.

Day 8

Really enjoying these workouts. Definitely a change of pace from traditional lifting and running!

Day 4

Community

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