Name: Playbook - Cody Wright - Workout #1 - Full Body (Bench Focus)
Uploaded: 2022-05-09T17:13:29.729Z
Duration: 46 min
Description: Workout #1 - Full Body (Bench Focus)

Today is a bench press focus strength day.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

-8 each leg

Barbell reverse lunges

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

Dumbbell single arm row

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- shoulder width grip, full ROM, arms straight after each rep; no momentum