Name: Playbook - George David III - W3/D4 Fullbody
Uploaded: 2023-08-03T17:29:59.509Z
Duration: 60 min
Description: W3/D4 Fullbody

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement
- Use the assisted machine if needed

Underhand pullups

- Bend over at 45 degrees 
- Underhand grip 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hands shoulder width
- Curl up squeezing biceps 
- Control on the way down

Barbell curls

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- 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

- Keep your core tight
- Spread the rope apart at the top of the movement

Rope tricep extensions

Bench push ups

Circuit

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