Name: Playbook - BodyByBerg - W4/D1
Uploaded: 2022-10-09T14:24:28.187Z
Duration: 60 min
Description: W4/D1

1. BARBELL SQUAT
2. FRONT SQUAT
3. BARBELL BENCH PRESS
4. LYING HAMSTRING CURLS
5. SEATED FACE PULLS
6. LAT PULLDOWN

CARDIO: 25 minutes any form you’d like.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
-2x5 at 80% of 1 rep max
-1x3 at 85% of 1 rep max
-1x3 at 87.5% of 1 rep max

Barbell back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest
-2x5 at 80% of 1 rep max
-1x3 at 85% of 1 rep max
-1x3 at 87.5% of 1 rep max

Barbell bench press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

W4/D1

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