Name: Playbook - Jonah Downey - W3/D5 Legs + Arms & Shoulders
Uploaded: 2023-04-30T17:24:48.090Z
Duration: 60 min
Description: W3/D5 Legs + Arms & Shoulders

Mitchell

Workout👇🏽

Superset 1: 3-4 Rounds
- ALT Reverse Lunge Hammer Curls x 10-16
- DB Marching Shoulder Press x 12-16
- DB RDL x 8-12 

Superset 2: 3-4 Rounds
- Heels Elevated Goblet Squat x 8-12
- Kneeling Plate Front Raises x Failure
- Plate Curls x Failure 

Superset 3: 2-3 Rounds 
- Cable Close Grip Curls x Failure 
- Cable Upright Rows x 10-15
- Cable Tricep Extensions x 10-15

ALT Reverse Lunge Hammer Curls

DB Marching Shoulder Press

DB RDL

Superset 1

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

Kneeling Plate Front Raises

Plate Curls

Superset 2

Cable Close Grip Curls

Cable Upright Rows

Cable Tricep Extensions

Superset 3

W3/D5 Legs + Arms & Shoulders

I was a little confused about when to start and stop. 

Think it might be dope to have a timer for each movement as well as rest.

Ressard

A pretty great way to get the heart pumping and set the pace for the workout!!!! 🤜🏽❤️🤛🏽
10 outa 10 would recommend!!!!

Michael

All the tutorials had video clips except the 3 before for the final two warmups (jumping jacks being the last)

Warm Up - DONT SKIP

Cool Down - Post Workout

Cody

Very different from what I have done before. It’s definitely a change of pace for me!

Ivan

Great workout! Lost motivation and direction, but this workout plan by Jonah gives you both!  Day 1✅

Dalton Patchen

W1/D1 Chest & Back + Abs

Esteban

Cyrille

W1/D2 Legs + Arms & Shoulders

Great workout with a much needed stretch after a tough 3 days!

W1/D3 HIIT Cardio & Abs + Mobility

Easy to follow! The videos and built in timer keep me focused.

Jesus Chavez

12/10.  I know I’ll feel this one in the AM

W1/D4 Chest & Back + Abs

Marty

W1/D5 Legs + Arms & Shoulders

W1/D6 Interval Cardio & Abs

W1/D7 Rest Day / Mobility

Did it yesterday, went home and sleep intense ahah

W3/D5 Legs + Arms & Shoulders

Community

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