Name: Playbook - BodyByBerg - W2/D6
Uploaded: 2022-10-09T14:24:28.090Z
Duration: 60 min
Description: W2/D6

1. Hammer Curls
2. Ez Incline Skull Crusher
3. Ez Bar Curls
4. Cable Tricep Extension 
5. Dumbbell Shoulder Shrug
6. Dumbbell Calf Raise
7. Cable Crunch
8. Leg Lifts
9. Push-ups


25 minutes low intensity cardio

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

Superset 1

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable tricep extension

Superset 2

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Superset 3

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Lay on your back with your hands overhead to grip the bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Bench Leg Lifts

- Begin in a push up position with hands shoulder width
- Lower body down to the ground
- Push through your arms to rise back up

W2/D6

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