Name: Playbook - Clayton Echard - W1/D4 Arms & Abs
Uploaded: 2022-06-21T00:22:41.958Z
Duration: 45 min
Description: W1/D4 Arms & Abs

- Incline treadmill walks 1 x 10:00m

Superset x 4
- Hanging abdominal leg raises 4 x 20
- Deadmill sprints 4 x 10s

Circuit 
- Exercise ball ab "tucks" 4 x 10
- Exercise ball ab crunches 4 x 10
- Barbell bicep curls 12,10,10,8
- Barbell skullcrushers 12,10,10,8

Triset
- Shoulder back presses 12,12,10,10
- Dumbbell tricep "kickbacks" 12,10,10,8
- Dumbbell bicep hammer curls 12,10,10,8

Triset
- Rear deltoid lateral "pushbacks" 12,12,10,10
- Kneeling abdominal wheel 4 x 10
- Underhand rope tricep "pushdowns" 12,12,10,10

Incline Treadmill Walks

- Using a roman chair raise your legs up to the front

Hanging Leg Raises

Deadmill Sprints

Superset

- Get into a high plank position with your feet elevated on the exercise ball
- Tuck your knees into your chest by rolling the ball in
- Extend your legs returning the ball out to the starting position

Exercise ball ab tucks

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Exercise ball ab crunches

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the bar toward the top of your head
- Extend your arms back up to starting position

Barbell skull crushers

Circuit

- Keep your core engaged
- Press the barbell up until you reach full extension
- Lower the bar slowly

Shoulder Back Presses

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Dumbbell bicep Hammer Curl

Triset

- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Pause at contraction, then release back to starting position

Rear deltoid lateral "pushbacks"

- Progress as you become more comfortable

Kneeling Abdominal Wheel

- Hold the bar with an underhand grip
- Extend your arms engaging your triceps
- Reach full extension

W1/D4 Arms & Abs

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