Name: Playbook - BodyByBerg - W6/D4
Uploaded: 2022-10-09T14:24:28.256Z
Duration: 80 min
Description: W6/D4

1. Front Squat
2. Incline Bench Press
3. Pull-Ups
4. Bulgarian Split Squats
5. Reverse Dumbbell Flys
6. DB Calf Raises


25 minute hiit cardio.

- 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

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Keep your chest on your legs 
- Raise engaging the posterior part of your shoulders

Seated reverse dumbbell flies

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

W6/D4

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