Name: Playbook - George David III - W1/D4 Upper body pull/Cardio
Uploaded: 2023-07-31T19:32:04.315Z
Duration: 60 min
Description: W1/D4 Upper body pull/Cardio

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated underhand grip cable row

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Single arm dumbbell row + Barbell curl

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Bring ball above head 
- Slam ball as hard as you can and as fast as you can
-Exert as much energy as possible through movement

Medicine ball slam

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Begin in a supine position with arms holding a med ball and legs straight up
- Roll your shoulders off the ground and reach the ball to your toes
- Roll back down and repeat

Med ball toe touches

Ab circuit

Stairmaster

W1/D4 Upper body pull/Cardio

Angelo

W1/D1 Glutes

W1/D2 Upper body Push/Cardio

W1/D3 Glutes/Hamstring

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D4 Upper Body Pull

W4/D5 Full leg day

W5/D1 Glutes

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

W6/D4 Chest/Arms

W6/D5 Leg day

W1/D4 Upper body pull/Cardio

More workouts from George David III