Name: Playbook - BodyByBerg - W4/D5
Uploaded: 2022-10-09T14:24:28.176Z
Duration: 75 min
Description: W4/D5

1. Hex Bar Deadlifts
2. Dumbbell Bench Press
3. Leg Extention
4. Dumbbell RDL
5. Dumbbell Chest Supported Row
6. Lateral Raise

20 minute run

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing
85% of 1 rep max

Hex bar deadlifts

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Set the bench at 45 degrees
- Row to your hips contracting your lower lats
- Keep your core tight and stay flat on the bench

Incline bench dumbbell rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

W4/D5

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