Name: Playbook - Jerry Guerrero - W7/D1 Monday (A)
Uploaded: 2022-12-26T16:47:09.608Z
Duration: 50 min
Description: W7/D1 Monday (A)

Along this workout routine we will be implementing a progressive overload method.
This means that each week we will gradually increase the weight without sacrificing form and completing the indicated reps.

If in some exercises you cannot increase the weight, do not worry and do it until you feel confident.
Remember to always listen to your body.

“Enjoy the process, keep consistent and transform”

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- With a barbell in your hands and your palms facing up (outside shoulder grip)
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Biceps Superset

- Bend over to 90 degrees 
- Raise the cable engaging the back of your shoulders
- Lower slow and controlled back to starting position

*20 reps each arm

Single arm cable rear delt fly

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Nathan

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