Name: Playbook - Joseph Bonini - W5/D6 Full Body Hypertrophy
Uploaded: 2023-06-15T19:52:29.651Z
Duration: 45 min
Description: W5/D6 Full Body Hypertrophy

This full body strength workout includes high rep sets to hit each muscle group once more for the week.

STOP finding reasons to give up.
START finding reasons to keep going.

Complete exercises consecutively, then rest. Instead of reps, we’re doing 30 sec intervals for each exercise.

- Perform alternating jumping lunges

* 1 rep includes both legs

Jumping lunges 2

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

Full Body Compound Circuit

Complete exercises consecutively, then rest.

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides
* 15 reps each side

Kettlebell Russian twist

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
* 1 rep includes both legs

Bicycle crunches

Core Circuit

W5/D6 Full Body Hypertrophy

W1/D1 Chest, Arms, & Incline Walk

W1/D2 Back, Core, & Walk

W1/D3 Optional Cardio

W1/D4 Leg Day

W1/D5 Shoulders, Arms, and Core

W1/D6 Full Body Hypertrophy

W1/D7 Rest

W2/D1 Chest, Arms, & Incline Walk

W2/D2 Back, Core, & Walk

W2/D3 Optional Cardio

W2/D4 Leg Day

W2/D5 Shoulders, Arms, and Core

W2/D6 Full Body Hypertrophy

W2/D7 Rest

W3/D1 Chest, Arms, & Incline Walk

W3/D2 Back, Core, & Walk

W3/D3 Optional Cardio

W3/D4 Leg Day

W3/D5 Shoulders, Arms, and Core

W3/D6 Full Body Hypertrophy

W3/D7 Rest

W4/D1 Chest, Arms, & Incline Walk

W4/D2 Back, Core, & Walk

W4/D3 Optional Cardio

W4/D4 Leg Day

W4/D5 Shoulders, Arms, and Core

W4/D6 Full Body Hypertrophy

W4/D7 Rest

W5/D1 Chest, Arms, & Incline Walk

W5/D2 Back, Core, & Walk

W5/D3 Optional Cardio

W5/D4 Leg Day

W5/D5 Shoulders, Arms, and Core

W5/D7 Rest

W6/D1 Chest, Arms, & Incline Walk

W6/D2 Back, Core, & Walk

W6/D3 Optional Cardio

W6/D4 Leg Day

W6/D5 Shoulders, Arms, and Core

W6/D6 Full Body Hypertrophy

W6/D6 Rest

W7/D1 Chest, Arms, & Incline Walk

W7/D2 Back, Core, & Walk

W7/D3 Optional Cardio

W7/D4 Leg Day

W7/D5 Shoulders, Arms, and Core

W7/D6 Full Body Hypertrophy

W7D7 Rest

W8/D1 Chest, Arms, & Incline Walk

W5/D6 Full Body Hypertrophy

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