Name: Playbook - Giannis Dimitriadis - W1/D4 - Lower Chest - Quads - Traps - Calves
Uploaded: 2023-02-15T10:43:29.733Z
Duration: 60 min
Description: W1/D4 - Lower Chest - Quads - Traps - Calves

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

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Abs Superset

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

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell Chest Press

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Keep your core tight and your back straight. 
- Bring your hands together squeezing your pecs
- Return back slowly

Cable Fly

Weighted Reverse Nordic Curls

Giant Set 1

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

W1/D4 - Lower Chest - Quads - Traps - Calves

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