Name: Playbook - Florin fit - Week 4/D3
Uploaded: 2023-07-22T14:56:29.013Z
Duration: 60 min
Description: Week 4/D3

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Start with back straight and hold the bar in one arm 
- Engaging lats, pull the bar bending at the elbow
- Stop when tricep is parallel to your back 
- Go back slowly with control 
- Work both sides

Single arm seated machine row

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

Single arm cable rear delt fly

- As you raise your shoulders engage your traps
- Pause for one second at the top and lower slowly

Trap bar shrugs

- Begin with rope grip in your hands
- Curl rope up towards your shoulders
- Lower down until arms are extended

Cable rope bicep 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

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Week 4/D3

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