Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2023-01-16T05:24:15.905Z
Duration: 75 min
Description: #5 Full Body

You’ll need the following
- a back squat 
- dumbbells 
- a bench 
- pec fly machine 
- cable machine

Complete 10 normal reps and finish with 5 pulsing reps 


Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- use the arm closest to the cable, grip handle and pull down with a slight angle into your side

Single arm cable pull down

You’ll need the following 
- dumbbells 
- bench

- 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

Bodyweight Tricep Dips

Superset #1

You’ll need the following 
- dumbbells 
- a wall

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

Wall Sit

Superset #2

- Keeping your chest on the pad
- Move your arms back with a slight bend at the elbow engaging your rear delts
- Pause at contraction then release back to starting position with control"

#5 Full Body

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