Name: Playbook - Damien Patrick - W1/D5
Uploaded: 2022-01-08T18:33:11.668Z
Duration: 60 min
Description: W1/D5

Leonardo

It was good but I didn't get a good pump. Not because of your plan. I think because I do alot of lifting at work for ten hours. So next time I am going to go for 1 count up and 4 count down and see how that works out.

Frank

Felix

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

CLOSE GRIP BENCH PRESS

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DUMBELL BICEP CURL

INCLINE EZ BAR SKULLCRUSHER

- 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

INCLINE DUMBBELL HAMMER CURLS

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
-Don't lock elbows

DUMBBELL OVERHEAD TRICEP EXTENSION

SEATED BARBELL CURLS

W1/D5

Great start for my next 4 weeks at home thanks bro

Clark and Chrissie

Alex

W1/D1

Wow great pump brother added supersets to increase intensity solid work brother 🙏🏽

Michael

Realizing I was resting too long between sets. Used timer, helped with fatigue and kept workout to under 45 min.. Thx!

W1/D5

Community

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