Name: Playbook - Cody Wright - W4/D1 (5x2 @ 87.5%)
Uploaded: 2023-11-29T17:56:47.061Z
Duration: 46 min
Description: W4/D1 (5x2 @ 87.5%)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position


Light Weight here, get some blood flow

Seated cable row

'- 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

Barbell bench press

- Adjust the degree your incline bench is at some this week

- Make sure to brace your core for these reps 


- drop set to failure after the set of 8

1 Arm Dumbbell incline bench press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- 3 way = different angle

15 reps at chin, 15 reps at nose, 15 reps at forehead, no rest

EZ-bar skull crushers (3 way)

W4/D1 (5x2 @ 87.5%)

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💪🏼

W4/D1 (5x2 @ 87.5%)

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