Name: Playbook - Florin fit - Week 1/D1
Uploaded: 2023-07-22T14:55:48.089Z
Duration: 60 min
Description: Week 1/D1

First one done! Was a killer start to the 6 week cut 🙏🏼 Florin is the best in the business!

Taylor

Trying out the 3 day split instead so that i can fully focus on rest, work and school during non-gym day. Thank you for the variety of workout routine Florin! 💪🏼

Wan  Zafran

Ashish

Hello Guys!
Welcome to Week 1😊

In week 1 you need to focus on the correct execution of the exercises and the movements should must be controlled on return.

-Make sure you have a good warm-up before you start to work on machine’s 
-Make sure you feel the muscle working.
-Tighten at the end of the movement.

-Try to increase the weight of each set

I wish you a productive workout💪🏼😊🔥

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

DB seated Arnold press

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Arms Superset

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine crunches

- 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

Week 1/D1

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