Name: Playbook - Giannis Dimitriadis - W1/D2 - Chest - Quads - Mid Delts - Triceps - Abs
Uploaded: 2023-02-15T10:43:29.725Z
Duration: 60 min
Description: W1/D2 - Chest - Quads - Mid Delts - Triceps - Abs

Perform all exercise in a row. Rest 1 min between each superset.

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Abs Superset

Perform all exercise in a row. Rest 1 min between each exercise and 2 mins after you complete each giant set.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Giant Set 1

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

W1/D2 - Chest - Quads - Mid Delts - Triceps - Abs

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