Name: Playbook - Cody Wright - W1/D1 6x4 (80%)
Uploaded: 2023-11-29T17:56:47.034Z
Duration: 45 min
Description: W1/D1 6x4 (80%)

Face pulls / External Rotations to prime the shoulders and delts.

Bench at 75-80%

Accessory for upper chest with incline DB Bench

End with a Tricep burner

- Pull the cable towards your face with elbows flared outward

Face pulls

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

- 70%-75% loading, should be difficult but never failure

Barbell bench press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up


- not failure, pick a weight you can hit 12-13 times

Incline dumbbell chest press

1 or 2 sets:

Bodyweight skull crushers to failure 

Into 

Close grip push ups to failure 

Into 

Banded Overhead extensions 60s

- With your elbows in, bend your elbows and duck your head under the bar
- Once your head is under the bar, push your body back to the starting the position by straightening your elbows

Bodyweight leaning skull crushers (bar)

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Banded overhead extension

Tricep Killer

W1/D1 6x4 (80%)

Trev

Started out like I wasn’t feeling anything but ended up realizing it would loosen up my body to accept the torture towards the end!

Keith Slaughter

W1/D2 Speed/Volume

Great workout, triceps on fire, feeling GOOD💪🏼

W1/D1 6x4 (80%)

More workouts from Cody Wright