Name: Playbook - Frankie Dades - W4/D6 Power Day
Uploaded: 2023-01-16T20:27:10.676Z
Duration: 45 min
Description: W4/D6 Power Day

Chris

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- 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

W4/D6 Power Day

Let’s be real this ain’t a 45 min workout

Anthony

Richard

W1/D1 Day 1 - Chest + Tris

Austin

Those last 2 bicep exercises were rough 🔥

Day 2 in the books, got the best back and bi pump with this workout 😤

Bryan

W1/D2 Day 2 - Back + Bis

Steven

Was good but hard legs felt the jumping squats

All I have to say… this leg day is no joke! LFG 💯

W1/D3 Day 3 - Leg Day

W1/D4 Day 4 - Full body + core

Shoulders burned after this great workout

Jesse

W1/D5 Day 5 - Shoulders

W1/D6 Day 6 - Power Day

W1/D7 Day - 7 Rest day

W2/D1 Day 1 - Chest/Tris

Another day !!! GO ONE MORE !! 🔥🔥🔥

Hector Fortisescobar

W2/D2 Day 2 - Back/Bis

W2/D3 Day 3 - Leg Day

W2/D4 Day 4 - Bodyweight + Core

W2/D5 Day 5 - Shoulders

W2/D6 Day 6 - Power Day

W2/D7 Day 7 - REST DAY

W3 Day 1- Chest/Tris/Core

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

W3 Day 2 - Back/Bis/Cardio

W3 Day 3 - Legs/Core

W3 Day 4 - Full Body/Cardio

W3 Day 5 - Shoulders/Core/Cardio

W3 Day 6 - Power Day

W3 Day 7 - Rest Day

W4/D1 Chest/Tris/Cardio

W4/D2 Back/Bis/Core

W4/D3 Full Body/Cardio

W4/D4 Leg Day/Core

W4/D5 Shoulders/Cardio

W4/D7 REST DAY

W5/D1 Chest/Tris/Cardio

W5/D2 Back/Bis/Core

W5/D3 Leg Day/Cardio

W5/D4 Full body/Core

W5/D5 Shoulders/Cardio

W5/D6 Power Day

W5/D7 REST DAY

W6/D1 Chest/Cardio

W6/D2 Leg day/Core

W6/D3 Arms/Cardio

W6/D4 Shoulders/Core

W6/D5 Bodyweight/Core/Cardio

W6/D6 Back/Cardio

W6/D7 REST DAY

W7/D1 Chest/Cardio

W7/D2 Back/Core

W7/D3 Arms/Cardio

W7/D4 Legs/Core

W7/D5 Bodyweight/Core/Cardio

W7/D6 Shoulders/Core

W7/D7 REST DAY

W8/D1 CHEST/CARDIO

W4/D6 Power Day

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