Name: Playbook - Elliot Burton - W2/D5 Pump
Uploaded: 2022-09-14T15:10:55.147Z
Duration: 75 min
Description: W2/D5 Pump

Arjun

Qasim

Nikola

Victor

Katrina

Benjamin

Absolutely wrecked but so worth it! 🔥🔥

Chris

Work through each exercise back to back and then once all three have been completed go straight back to the start and repeat.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

Plank

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Warm Up

With the mid rep range, here we prioritise hypertrophy so you want to go heavy but 70-80% of your max.

Complete the first exercise, rest for 45 seconds and then complete the second. After both exercises have been completed rest for 2 minutes and repeat.

-Lay on an incline bench with a dumbbell in each hand
-Hold them at you upper chest. Press the dumbbells to full extension 
-Lower back to the starting position
-Repeat

Incline Dumbbell Press

-Lay face down on an incline bench with a dumbbell in each hand
-Row the dumbbells up to your side activating your lats
-Lower the dumbbell to the starting position 
-Repeat

Supported Dumbbell Row

Part 1: Pump

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 90s and repeat.

-Grab a pull up bar and pull yourself up until your chin is over the handle or your hands 
-Lower yourself back to the starting position 
-Repeat

Pull-ups

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

- Start with dumbbell in each hand, palms facing you
- Flex one arm by bringing the weight to your shoulder
- Slowly lower down and repeat on the opposite arm

Alternating dumbbell curls

Part 2: Back & Bis

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 2 mins and repeat.

Zottman Curl

- Keep your elbows close to your body
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Tricep Dips

Part 3: Arms

Complete all exercises with minimal rest between (ideally back to back without rest). After both have been completed rest for 2 mins and repeat.

- Hold the bar with a close grip
- Pull  the bar straight up
- Keep your elbows out

Upright Row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Start with DB in each hand in front of your body
- Lift DB laterally until parallel with shoulders
- Lower down to starting and repeat

Dumbbell lateral raise

Part 4:

- Start in a squat position with your knees bent, and your feet shoulder width apart.
- Lower your hands to the floor and kick your feet back into a pushup position
- Pushup, then jump your feet back to starting
- Jump up and reach your arms over your head

Burpees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W2/D5 Pump

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