Name: Playbook - BodyByBerg - Week 1, Day 6
Uploaded: 2022-10-09T14:24:27.861Z
Duration: 70 min
Description: Week 1, Day 6

Workout 1
-20 minute run
-no breaks
-moderate intensity

Workout 2
-OVERHEAD PRESS
-CABLE SEATED ROW
-DB WALKING LUNGE 
-REVERSE CABLE CURL
-STANDING CALF RAISE
-PUSH UP
-HANGING LEG RAISES

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
-2x5 at 65% of 1 rep max
-1x5 at 70% of 1 rep max
-1x3 at 75% of 1 rep max

Barbell military press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep your shoulders rolled back and your core tight
- Keep your wrists straight

Preacher bar cable reverse curls

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

DB calf raises

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

Push Up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Week 1, Day 6

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