Name: Playbook - Brian Mazza - Day 40
Uploaded: 2023-07-25T23:46:10.171Z
Duration: 45 min
Description: Day 40

Chris

Michael

Jeremy

Best shape of my life hands down!! I have momentum now!!

Getting into flow, l just need the workouts to feel good 😂 let’s get it

Day 40

4 Rounds
- 10 Flat Bench
- 10 Upright Row
- 10 DB Incline
- 10 Anti Rotations (each side)
- 10 Single Arm Db Row (each side)
- 25 Push ups

4 Mile Run
HR 140

-Lay on a flat bench with a barbell in hand at full arm extension
-Lower the bar to your chest
-Press the bar back u to full arm extension
-Repeat

Flat bench press

-Stand with feet together while holding a barbell in hands with an overhand grip
-Pull the bar up under your chin while keeping your elbows high
-Lower the bar to the starting position
-Repeat

Barbell upright row

"- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Db Incline Bench Press

-Stand holding a single handle from a cable machine out in front of you
-Press the cable away from your body not allowing your body to rotate
-Reverse and repeat 

*stay tight and activated

- 10 reps each side

Antirotation press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

- 10 reps each arm

Dumbbell single arm row

-Start in a hand plank position
-Lower your body to the ground 
-Press yourself back up to the starting position
-Repeat

Push ups

Circuit

4.0 mi Run

Running

Day 40

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

Carlos

Day 2

Great per usual Brian is the bomb, great workouts

Dane

Day 3

Yaritza

Day 4

Seth Arnold

Day 5

Brutal sobre todos los primeros 10 minutos

Day 6

Marcus

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 40

Community

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