Name: Playbook - Giannis Dimitriadis - W4/D4 - Glutes - Lats - Front Delts - Calves
Uploaded: 2023-03-06T11:25:57.671Z
Duration: 60 min
Description: W4/D4 - Glutes - Lats - Front Delts - Calves

Perform both exercises one after the other with 45secs break between them. Once you finish both exercises rest for 90 secs and repeat until you complete all sets.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Raise your leg engaging your glute
- Keep your hips squared
- Work both legs

Weighted donkey kicks on Smith

Superset 1 - Glutes

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close grip pull-up

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Superset 2 - Lats

- 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

- 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

Superset 3 - Front Delts

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

Smith standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W4/D4 - Glutes - Lats - Front Delts - Calves

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