Name: Playbook - Jah'Son Patterson - W4/D2 Full body
Uploaded: 2022-09-28T20:48:11.876Z
Duration: 45 min
Description: W4/D2 Full body

Superset: 
Bb bench press 
Bb bent over row- underhand 

Superset:
BB shoulder press
BB hip thrusts 

Superset:
Bb bicep curls 
Bb skullcrusher 

Superset: x 4-5 
Bodyweight russian twist :40
Mountain climbers : 40

- Lie back on a flat bench
- Using a mid to shoulder width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again (Tip: Ideally, lowering the weight should take about twice as long as raising it)
- Repeat the movement for the prescribed amount of repetitions
- When you are done, place the bar back in the rack

BB Bench Press

- Stand tall while holding a barbell with a underhand grip
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight, head inline with the spine
- The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso
- While keeping the torso stationary, lift the barbell, keeping the elbows close to the body
- On the top contracted position, squeeze the back muscles and hold for a second
- Lower the weight with control to the starting position

BB Bent Over Row - Underhand

Superset

- Adjust the barbell to just below shoulder height then load the desired weight onto the bar
- Assume a shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar
- Step underneath the bar and unrack it while keeping the spine in a neutral position
- Take two steps back, inhale, brace, tuck the chin, then press the bar to lockout overhead
- Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back down to your collarbones

BB Shoulder Press

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

BB Hip Thrust

- Stand tall with your chest up and core braced, holding the barbell with your hands just outside of your hips, using an underhand grip
- Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged
- While maintaining tension on your biceps, curl the bar up to shoulder height, then give your biceps a one-second squeeze
- Lower the bar with control, keeping your biceps tensed and engaged to work as many muscle fibres as possible

BB Bicep Curl

- Lying on a flat bench, holding the bar with arms extend above the shoulders, elbows shoulder-width apart
- Flex your elbows and lower the weight toward the top of your head (Your upper arms should remain relatively perpendicular to your body)
- Continue lowering the weight behind the head 
- Reverse the movement until the weight is above the shoulders in the original starting position

BB Skull Crushers

- Sit down with your legs bent at the knees
- Lean back your upper body so that it creates a V shape with your thighs
-Twist your torso to the right, and then reverse the motion, twisting it to the left
- Repeat this movement until the set is complete

Bodyweight Russian Twist

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

W4/D2 Full body

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

Adam

W3/D4 Upper - Pull

W4/D1 Lower

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W4/D2 Full body

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