Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.067Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- barbell 
- a plate(s) 
- dumbbells
- shoulder press machine
- a bench

Sumo Deadlift

- extend med ball up and over your head keeping arms close to your ears 
- begin lunges forward while keeping ball above your head the entire time 
- squeeze and engage core, shoulders, and push off heels each step

Overhead hold walking lunges

Seated shoulder press (machine)

You’ll need the following 
 - two plates 
- dumbbells

Decline power push up

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Superset #1

You’ll need the following 
- a bench 
- dumbbells

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Complete listed reps per leg

Dumbbell RDL

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Superset #2

High plank position
Lift one leg up to a 180 line parallel with body

High plank leg lift

Reverse bridge single leg hold

Superset #3

#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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