Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2023-01-16T05:25:58.029Z
Duration: 75 min
Description: #5 Full Body

You’ll need the following 
- trap bar
- t-bar
- cable machine 
- cable rope attachment 
- pull-up bar
- dumbbells
- a bench

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Stand astride the bar and bend at the hips to take a neutral grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar neutral grip row

- Stand astride the bar and bend at the hips to take a wide grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar wide grip row

T-bar row superset

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

You’ll need the following 
- cable machine 
- cable rope attachment 
- pull-up bar

Cable ab crunch

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

Finisher superset

You’ll need the following 
- dumbbells 
- a bench

- Lying flat on the bench 
- press dumbbells up 
- then outward into a fly position 
- once at 180 degree position bring dumbbells back into chest 
- complete bench position again

Lying fly to press

- Hold dumbbell ar shoulder level 
- lift opposite leg up 90 degrees

Single arm dumbbell hold + leg lift

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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