Name: Playbook - Gainsbygaines Fitness - Muscle Gain: W4, D4 (Push)
Uploaded: 2021-01-18T11:49:48.750Z
Duration: 70 min
Description: Muscle Gain: W4, D4 (Push)

Marquis Hardin

A bit harder as is colder today...  Hehehe

Diego Alejandro Haintzi Mármol

Man this was a challenge for me I’ve done it twice before.

MICHAEL

Keep dumbbell locked out up top and lower one at a time

Alt. Standing Db shoulder press

12 reps= 12 weights squats + 12 explosive jumps each leg

RFE Db split squat + explosive jump

Db incline 1 1/2 reps

Keep the foot of your working leg fully planted on the box

Control your body on the way down 

On the explosive reps your foot should be on the ground for as least amount of time as possible

Weight step ups + explosive step ups

Db lateral/front raise combo

The bar should travel in a straight line close to you body

Keep your elbows higher than the bar at the top of the rep

EZ bar upright rows

Explosive positive with controlled negatives

Pec dec chest fly

Try to let your chest touch the ball on each rep to get a full pushup in

Med bal burpee

Don’t rush, I want max power on each rep

Med ball chest slam

Keep the core tight and hips locked facing forward

The ball should travel from outside the hip to over the top of the opposite shoulder

Reps are performed on each side

Med ball wood chops

Muscle Gain: W2, D4 finisher

Muscle Gain: W4, D4 (Push)

Maximilian

Chris

Muscle Gain: W1, D1 (Push)

Freeman

Muscle Gain : W1,D2 (Pull)

Matthew

Shrey

Muscle Gain: W1, D4 (Push)

Another day adapting all exercises with the resistance bands as per 2nd lockdown in UK!!

Muscle Gain: W1, D5 (Pull)

Jeff

Muscle Gain: W2, D1 (Push)

Good training, just missing some exercises rest timing setting....

Muscle Gain: W2, D2 (Pull)

The additional explosives were a good way to challenge and push myself this week! Great workout 💪🏾🔥

Muscle Gain: W4, D4 (Push)

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