Name: Playbook - Jeff Logan - W3/D2 Arms & cardio
Uploaded: 2021-10-12T04:01:18.906Z
Duration: 60 min
Description: W3/D2 Arms & cardio

Super Nyja

If you not shaking with the super sets push into the pain I cried a bit I Am Strong

Justin

Getting back in after a week out always hits right

Christopher Ball

Jarrad

Dominick

Pre-work

Superset
- Bench dips 4 x 20
- Deep push ups 4 x 20

Superset
- Overhead dumbbell tricep extensions 4 x 15 (last set burnout)
- Deep dips 4 x failure 

Superset
- Dumbbell curl 4 x 10
- Incline preacher curl 4 x 15

Superset
- Bench dips 3 x real failure
- Deep push ups 3 x real failure

Cardio 15 minutes

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start in a push up position with hands elevated
- Lower your chest towards the ground as far as you can go
- Straighten elbows to press back up to starting position

Deep Push ups

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Overhead dumbbell tricep extension

- stabilize body / be strict 
- Flex chest & triceps at peak of the movement 
- dip slightly below a 90 degree angle at your elbows 
- push with power on the way up ! 
- control the downwards portion

Deep Dips

- with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

DB curls

- Curl up towards shoulders
- Lower until arm almost fully extended

Incline preacher curl

Cardio

W3/D2 Arms & cardio

Loving the compound effect of stretch gains

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W3/D2 Arms & cardio

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