Name: Playbook - FAZE ONE FITNESS - WEDNESDAY
Uploaded: 2024-01-11T00:27:12.581Z
Duration: 90 min
Description: WEDNESDAY

✖️3.5 mile run
Treadmill or Road

4 sets 
2 heavy | 2 Light

✖️Chest
DB Press + Incline Press
Barbell Chest Press (Reg + Decline)


✖️Biceps
DB Curls
Cable Curls
Str8 Bar + EZ Bar Curls

✖️Abs
Russian Twist w/ 25lbs weight
Leg Raises, Scissors, Pulse Ups, Plank Crunches

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- 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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down taking 3-5 seconds until the bar touches your chest 
- Press up engaging your chest

Eccentric barbell bench press (3-5 sec)

- Lying supine on a decline bench
- Hands should be slightly outside shoulder width
- Lower the bar to the chest actively stretching your chest muscles
- Press the bar upward by extending your elbows

Barbell decline bench press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

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

Dumbbell bicep curls

- Start on ground with back slightly leaned back and feet off the ground
- Start with weight on desired side (your choice)
- Move the weight from side to side

Russian Twist w/ 25lbs weight

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

- Start with back on the ground and both arms to side.
- Lift both legs to 90 degrees 
- Once up use your core to push legs up

Pulse Ups

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques