Name: Playbook - Giannis Dimitriadis - W2/D1 - Upper Back - Glutes - Shoulder - Biceps
Uploaded: 2023-02-15T10:43:29.737Z
Duration: 60 min
Description: W2/D1 - Upper Back - Glutes - Shoulder - Biceps

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

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

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 away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Giant Set 1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Rope cable front raise

- Squeeze your biceps at the top
- Keep your core tight

W2/D1 - Upper Back - Glutes - Shoulder - Biceps

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