Name: Playbook - Gabriel Valantino - W4/D2(deload)
Uploaded: 2022-12-26T06:11:58.378Z
Duration: 45 min
Description: W4/D2(deload)

(little less weight than usual on all exercises)
- shoulder press
- y raises
- lateral raise 
- db reverse fly
- ez bar cable curl
- rope tricep extension

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

-  From a seated position with a neutral spine
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

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

Dumbbell lateral raises

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

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

EZ bar cable curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps
- slight twist at the end of the movement

Cable rope triceps extensions

W4/D2(deload)

Shaunti

Macey

DANIEL

W1/D1

Mandar

Stephanie

Santiago

W1/D2

My gym lacks half the equipment but probably hitting legs for the third day wasn’t the best idea

W4/D2(deload)

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