Name: Playbook - Florin fit - Week 4/D1
Uploaded: 2023-07-22T14:56:21.842Z
Duration: 60 min
Description: Week 4/D1

Hello Guys!
Welcome to Week 4😊

-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.

Week 4 We have many supersets exercises 
Make sure you don’t have rest between that two exercises,after you finish two exercises for chest then you have rest 1 minute.
-You're going to have a great muscle pump🔥😁
-Also in week 4 we have the final exercise until exhaustion.
-Make sure you give everything you can😎
Enjoy!
I wish you a productive workout💪🏼😊🔥

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- 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

Chest superset

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Bar straight arm pulldown

- 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

Back superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- 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

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Cable rope overhead 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 4/D1

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