Name: Playbook - Chad Hackman - Week 3 Day 2
Uploaded: 2021-01-18T11:45:54.826Z
Duration: 50 min
Description: Week 3 Day 2

Question...if by the third set 15 lbs is too heavy but 10 lbs is too light, how can I create 12.5 lbs?  Thanks!

Beth

Hands should be a little wider than shoulder width. Keeping your back straight, push the bar over your head and back to your chin. Feet should be shoulder width.

Standing Barbell Shoulder Press

Back straight. Arms go out to your sides with a slight bend in the elbow.

Seated Dumbbell Lateral Raise

Keeping your elbows tight to the sides of your body, raise the rope up so that your hands break 90 degrees. Then pull apart the handles at the bottom of the movement.

Rope Pressdown

Keeping your back straight the entire time, hold one end of the dumbbell with both hands. Lower the dumbbell behind your head as low as you can and fully extend your arms at the top. Try to keep your elbows as close to your head as possible.

Seated Overhead Dumbbell Tricep Extension

Make sure the back pad is totally straight on this one. Palms facing forward as you curl the weights up towards your shoulders. Not swinging for momentum.

Seated Dumbbell Curl

Back on the incline bench and your palms face each other. Shoot for the full extension at the bottom of the movement and bring the weights to your shoulders?

Incline Dumbbell Hammer Curl

Sit in a low squat and shuffle 3-4 times to one side and then back. Repeat for the desired amount of time.

Low Squat Lateral Shuffle

Week 3 Day 2

Samar

Kate

Week 1 Day 1

Melissa

It was great. I did extra sets in place of the one laying down. Thanks! I really like this option now that I finally tried it 🙂

Week 3 Day 2

Community

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