Name: Playbook - Byron Fulkerth - W3 Full Body/Bench
Uploaded: 2023-01-14T19:58:23.140Z
Duration: 75 min
Description: W3 Full Body/Bench

This is a Full Body workout with the strength intensity focusing on Bench Press

-Lying prone on a bench 
-retract shoulder blades with straight arms, -arms to your side set a 90° angle from your torso. 
-The height of your arms are determined by the retraction of the shoulders

Prone T on Bench

- Keeping your core tight
- Raise your knees up as high as possible above crease of hip
- Avoid swinging
Perform 8 on each side

Sprinter Knee Raise

- Start by lying down with the barbell directly above you
-create tension in your feet, driving energy towards your shoulders
-generate the same amount of energy, pulling your shoulders into your “back pockets” 
- Bring your elbows in slightly creating torsion in the shoulders, turning on your lats 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Increase the weight by 5% from week 2 10% jump from week 1!

Barbell bench press

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

- Hold the dumbbells in front of you with palms in neutral grip 
- Keep a slight bend at the elbow
- Raise the dumbbells out to shoulder height 
- Lower the dumbbells with control
- Reverse back to starting position

Dumbbell lateral raise

- Hold the easy bar attachment with your palms facing up in a supinated grip 
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly
-start at a weight that is difficult to achieve 12 reps consistently drop that weight as you begin to fatigue perform consistent reps for 60-90seconds TUT

cable Cohen curl

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