Name: Playbook - Elliot Burton - W3/D5 Pump
Uploaded: 2022-09-14T15:10:55.178Z
Duration: 75 min
Description: W3/D5 Pump

Marwan. M.

Katrina

Victor

Nikola

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.

-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

If you can’t do these unsupported you can use resistance bands, use the supported pull up machine or do bodyweight rows instead.

Pull-ups

-Start on an elevated dip station 
-Hold your body up at arms length 
-Bend at the elbows keeping them to your sides and pointed back 
-Low your body until your arms are bent to at least 90 degrees
-Push yourself back up to the starting position
-Repeat

Bodyweight dips

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.

-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

- 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

This can be performed standing or seated. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

Hammer Curl

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.

- Keep your core engaged 
- Curl the barbell up 
- Squeeze your biceps at the top and lower with a slow controlled motion

Straight Barbell Curl

- With DB in hand and palms facing your side
- Lift DB in front of you as high as you can
- Lower down to starting and repeat

Dumbbell front hammer raise

Dumbbell Overhead Extension

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.

- With rope in both hands and a slight bend in your back
- Pull down and engage triceps
- Slowly return to starting

Cable rope pushdown

-Stand back from a a high cable attachment with the ends of a rope in both hands
-Keep your arms and elbows high pulling the rope towards your face until your hands are at your ears 
-Release and repeat

Face Pull

Part 4:

Bodyweight Row

-Stand holding a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full extension
-Lower the dumbbells to the starting position 
-Repeat

Dumbbell shoulder press standing

- Place hands on the floor in a diamond position
- Lower chest down to the ground
- Press through your hands to push back to starting

W3/D5 Pump

Community

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