Name: Playbook - Giannis Dimitriadis - W1/D3 - Lats - Hams - Rear Delts - Biceps - Abs
Uploaded: 2023-02-15T10:43:29.730Z
Duration: 60 min
Description: W1/D3 - Lats - Hams - Rear Delts - Biceps - Abs

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

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Swiss Ball Pike

Abs Superset

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

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin clears the bar
- Lower your body with a controlled movement

Underhand grip pull-up/chin-up

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

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

Single arm dumbbell row

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

Giant Set 1

- Keep your arms extended and focus on the back of your shoulders

Cable reverse flies

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

W1/D3 - Lats - Hams - Rear Delts - Biceps - Abs

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