Name: Playbook - Derick Ansah - W4/D4 FULL BODY BLAST 💥
Uploaded: 2022-11-27T22:11:32.362Z
Duration: 60 min
Description: W4/D4 FULL BODY BLAST 💥

Gideon

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

With these squats the goal is to get as low as possible. Try your best to keep your back straight and your heels on the ground.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Squats 🦿

With these hamstrings curls put your focus on trying to let your feet touch your butt.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Leg Curls 🦿

With your arms in front of you pull the ropes up and create the letter W. Hold it in the back to really engage the muscles.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

W Pulls 🔥

Keep your arms tight to the side and allow your biceps and forearms to do all the work.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Zottman Curls 🦾

Keep your elbows both pointing straight. Allow the full extension at the top.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Incline Tricep Extension 🦾

Using a weight of your choice, get a deep stretch on your way down and your way up.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Plated Sit Ups 🌟

Bend over in a 90 degree angle and drag the bar to your lower abdomen.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Barbell Rows 👽

Lock you legs in and allow the bar to touch your chest on the way down and let it come all the way back up.

CHOOSE COMFORTABLE WEIGHT TO YOUR LIKING.

Lat Pulldowns 👽

W4/D4 FULL BODY BLAST 💥

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

David

W1/D4 BIG CHEST 🤢

Giovani

W2/D1 MIGHTY SHOULDERS ☄️

mondo

Mark🇬🇾

W2/D2 CHEST&BACK ❤️‍🔥

Albert

W2/D3 ABS&ARMS 🤐

Karen

W2/D4 BIG LEGS 👣

W3/D1 CHEST/ARMS/SHOULDERS 🤦🏾‍♂️

W3/D2 LEGS/BACK/ABS 🦁

JaMarrius

Hi, I’d like to start training twice a day gym training in the morning and then some body/ Hiit in the evening. How can I couple both to keep my training complementary and effective? Thanks for your insight.

W4/D4 FULL BODY BLAST 💥

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