Name: Playbook - Body By Bartl - W4/D3
Uploaded: 2022-04-20T17:35:54.543Z
Duration: 60 min
Description: W4/D3

- Jump rope 5 min
- Deadlift 3 x 12,10,8
- Incline bench press 3 x 12,10,8
- Lat pulldown 3 x 12,10,8
- Dumbbell shoulder press 3 x 12,10,8
- Tricep extensions 3 x 12,10,8
- Thrusters 3 x 25
- Sit throughs 3 x 60 sec
- Jump rope 5 min

- Jump rope with rope passing under your feet once each jump
- Increase speed as you feel comfortable

Jump rope

- 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
- Lower the bar with control

Deadlifts

- Start by lying down on an incline bench with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell incline bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Tricep rope extensions

- Start with barbell in front rack position 
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Start in a bear crawl position
- Rotate to one side and kick your bottom leg through
- Return to starting position and repeat to the opposite side

W4/D3

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