Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2023-01-16T05:24:06.871Z
Duration: 75 min
Description: #5 Full Body

You’ll need the following 
- a bench 
- a barbell
- dumbbells
- leg press
- a med ball

Barbell Bench Press

You’ll need the following 
- barbell 
- rack

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold the bar with your palms facing down
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Supinated Barbell row

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

Barbell tri-set

Db Walking Lunges

You’ll need the following
- a bench 
- dumbbells

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset #1

- Place foot so center on platform 
- Push platform away
- Return to starting position under control

Complete listed reps per leg

Single leg press

You’ll need the following 
- a med ball

Med ball ab tuck

Use a med ball and hold in a split squat position

Split squat hold

Superset #2

#5 Full Body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body

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