Name: Playbook - Hunter Hennings - W3/D5 FRIDAY ACCESSORY STRENGTH
Uploaded: 2022-11-28T21:38:30.608Z
Duration: 45 min
Description: W3/D5 FRIDAY ACCESSORY STRENGTH

This workout fills in the extra training volume you need in your week, in order to Build Muscle and Strength. It also includes a shirt conditioning session to further Increase your Endurance. Let’s get it.
-Barbell Overhead Press
-Barbell Skullcrusher
-Barbell Bicep Curl
-Cable Lat Pulldown
-Walking Dumbbell Lunge
-Burpees

-Position the rack hooks so the bar sits at arm pit height.
-Grip the bar slightly outside shoulder width.
-Move under the bar and rest the bar on your chest. Stand straight up, and take one step back. Position your feet at shoulder width.
-Lift your chest slightly to create a shelf for the bar to rest on.
-Drive the bar straight over your shoulders. As your arms begin to to straighten, push your head through your arms.
-Pause momentarily.
-Lean your head back as you slowly lower the weight down to the starting position, in a controlled manner.
-Rest the bar on your chest.
-Repeat.

Barbell Overhead Press

-Position a flat bench away from the rack. Set the bar on the ground in front of the bench.
-Grip the bar slightly wider than shoulder width with a double overhand grip. Pick it up, and rest it on your chest. Sit on the bench, fall back, and lay flat on the bench with your head hanging slightly over the top.
-Press the bar to the start position of a bench press.
-Shift the bar back and behind your head in an arc. The bar will end up behind your head.
-Pause momentarily.
-Lift the weight up, taking the same arc back to the starting position.
-Repeat.

Skullcrusher

-Bend over, and grip the bar slightly wider than shoulder width, with a double underhand grip.
-Stand straight up, contract your core, back, and shoulders. Protract your scapula.
-Lift the bar in front of your torso in an arc, while keeping your elbows tight to your side.
-Touch your chin with the bar (or slightly in front of your chin if you aren’t comfortable touching it).
-Slowly lower the bar back down to your hip in an arc.
-Straighten your arms while maintaining a contracted bicep.
-Repeat.

Barbell Bicep Curl

-Set the thigh lock on the pulldown seat, so you can lay your feet flat on the ground.
-Stand up, and grip the bar 6-12 inches wider than shoulder width.
-Fit your knees under the thigh lock.
-Protract your scapula, contract your lower back, and abs so your back is slightly arched.
-Pull the bar straight down, underneath your chin.
-Pause momentarily.
-Slowly return the bar to the starting position in a controlled manner, without losing tightness in your back and core.
-Repeat.

Cable Lat Pulldown

-Choose a location with at least 10 feet of room to walk.
-Pick up the dumbbells, and stand straight up.
-Contract your core and back. Neutral Spine.
-Step forward with one leg, about 3-4 feet.
-Lower your torso between your feet, until your knee softly touches, and your knees are at 90 degree angles.
-Drive your front foot down and back, so your weight is shifted over your foot as it extends.
-Return to the starting position.
-Alternate between legs.
-Repeat.

Dumbbell Walking Lunge

-Stand shoulder width apart.
-Place your hands on the floor in front of you.
-Hop back into a Push-Up position.
-Perform a Push-Up
-Hop forward placing your feet on the floor.
-Stand upright.
-Repeat.

Burpee

W3/D5 FRIDAY ACCESSORY STRENGTH

W1/D1 MONDAY CHEST + TRICEP STRENGTH

W1/D2 TUESDAY BACK + BICEP STRENGTH

W1/D4 THURSDAY LEG STRENGTH

W1/D5 FRIDAY ACCESSORY STRENGTH

W2/D1 MONDAY CHEST + TRICEP STRENGTH

W2/D2 TUESDAY BACK + BICEP STRENGTH

W2/D4 THURSDAY LEG STRENGTH

W2/D5 FRIDAY ACCESSORY STRENGTH

W3/D1 MONDAY CHEST + TRICEP STRENGTH

W3/D2 TUESDAY BACK + BICEP STRENGTH

W3/D4 THURSDAY LEG STRENGTH

W4/D1 MONDAY CHEST + TRICEP STRENGTH

W4/D2 TUESDAY BACK + BICEP STRENGTH

W4/D4 THURSDAY LEG STRENGTH

W4/D5 FRIDAY ACCESSORY STRENGTH

W5/D1 MONDAY CHEST + TRICEP STRENGTH

W5/D2 TUESDAY BACK + BICEP STRENGTH

W5/D4 THURSDAY LEG STRENGTH

W5/D5 FRIDAY ACCESSORY STRENGTH

W6/D1 MONDAY CHEST + TRICEP STRENGTH

W6/D2 TUESDAY BACK + BICEP STRENGTH

W6/D4 THURSDAY LEG STRENGTH

W6/D5 FRIDAY ACCESSORY STRENGTH

W7/D1 MONDAY CHEST + TRICEP STRENGTH

W7/D2 TUESDAY BACK + BICEP STRENGTH

W7/D4 THURSDAY LEG STRENGTH

W7/D5 FRIDAY ACCESSORY STRENGTH

W8/D1 MONDAY CHEST + TRICEP STRENGTH (DELOAD)

W8/D2 TUESDAY BACK + BICEP STRENGTH (DELOAD)

W8/D4 THURSDAY LEG STRENGTH (DELOAD)

W8/D5 FRIDAY SQUAT/BENCH/DEADLIFT/PULL-UP/3 MILE TEST

W3/D5 FRIDAY ACCESSORY STRENGTH

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