Name: Playbook - Day 1 Training - W3 Day 5 Full Body Workout
Uploaded: 2024-01-07T21:25:03.346Z
Duration: 90 min
Description: W3 Day 5 Full Body Workout

Eric Lochnicki

Aaron

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

-Keep a slight bend at the front knee
- Come straight down until your back knee is a couple inches from the ground 
- Pull back up

Barbell Split Squat

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

Lie flat on the bench, slight arch in your back point your chest to the sky. Grab the bar with your palms facing toward your head, wrap your thumbs around the bar and unrack the bar holding it over your chest/sternum. Keep your elbows in while lowering the bar to your chest. Engage your chest and press the bar back up, lock out and squeeze both your triceps and chest.

Flat Bench Press Reverse Grip

Straighten your body to a point where the cable and pull down bar are directly above your spine and tuck your head forward to allow the bar to be safely lowered. Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise. Pull the bar down to ear level, squeeze, then control the weight back up.

Seated Lat Pulldown Behind Head

Stand tall, holding a bar in an overhand grip with your hands just outside your thighs. Lift your shoulders straight up, hold for one or two seconds in this elevated position, then lower them back to the start. Throughout the exercise, make sure you keep your shoulders back and your spine and elbows straight.

Standing Barbell Shrugs

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- hold dumbbells in hand with elbows bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Single arm Cross Body Tricep extension

With palms facing towards you, grab the bar and pull yourself up to meet your chin to the bar or higher. Keep elbows tight to your side, squeeze at the top, and control on the way down.

Bodyweight Chin Ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W3 Day 5 Full Body Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Colton

Raleek Harrison

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W3 Day 5 Full Body Workout

Community

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