Name: Playbook - Kehinde Anjorin - W7 D1 QUADS, CHEST & SHOULDERS
Uploaded: 2021-10-12T00:36:46.288Z
Duration: 45 min
Description: W7 D1 QUADS, CHEST & SHOULDERS

Deload Week 

Congrats you have made it to week 7.

By now, the exercises should be getting more challenging and you are increasing your weight every week. 

This week your intensity and volume will be easier to manage to give your body a reset. 

Scale back on your weight by 10-15%.

Increase your week on week 8 at where you left off at week 6.

If you don't have access to a trainer, prepare your body for this move by first incorporating front-loaded squats into your routine. The basic squat with dumbbells or the goblet squat with a kettlebell will help you get used to having weight on your front side as you lift and lower the body. 


Step up to the rack and rest the bar on the meaty part of your upper chest. The bar should be close to your neck, but not touching it.
Now you'll grip the bar. Elbow placement and proper grip are key. Place your fingers under and around the bar, so that the elbows lift forward, up, and away from the body. The hands are placed shoulder-width apart. Try to get your elbows up to bar height throughout this move. If you can, use all four fingers under the bar, but you'll notice that this requires substantial wrist flexibility. If you can't get all four fingers under the bar, just place two fingers (forefinger and middle finger) under the bar.
Puff up your pectoral (chest) muscles so that there is no pressure on your fingers. At no point do your fingers support the bar. With a good upright spinal position and a lifted chest, the chest supports the bar. The fingers simply keep the bar from rolling forward.
Now unrack the bar and step back away from the rack. Place feet a bit wider than hip-distance apart with the toes pointed out slightly.

Barbell Front Squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge pluse

Select a dumbbell and position it at chest height with one hand under each edge of the dumbbell.

Take a deep breath and descend by simultaneously pushing the hips back and bending the knees.

Once your thighs reach parallel with the floor pulse, begin to reverse the movement.

Keep your abs braced and drive your feet through the floor.

Drive back to the starting position and repeat for the desired number of repetitions.

Dumbbell Goblet Squat pulse

-Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.

Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.

Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

Incline Dumbbell Press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- 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

Barbell bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

DB Lateral raises

SHOULDERS

W7 D1 QUADS, CHEST & SHOULDERS

Kicked my ass but I think this is good for me. Might have to repeat each week twice to perfect my form tho

W7 D1 QUADS, CHEST & SHOULDERS

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