Name: Playbook - Kenza Tounakti - W4/D2
Uploaded: 2023-09-23T14:03:42.240Z
Duration: 45 min
Description: W4/D2

- BB overhand grip rows 4x8-12 RIR:1-2
- DB or Machine shoulder press 4x8-12 RIR:1-2
- DB or Machine chest press 4x8-12 RIR:1-2
- Cable or Machine lat pulldown 4x8-12 RIR:1-2
- EZ-bar bicep curls 4x8-12 RIR:1-2

Shoulder mobility 1

Shoulder mobility 2

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Upper body dynamic mobility

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- From a flat bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Grab the handles with your palms facing up
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Machine underhand grip lat pulldown

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

W4/D2

Reem

Dagmara

Yo it’s only 2 sets each exercise but I woke up so sore the next day girl 😭

Kenza

WEEK 1 - LOWER BOD 1

Another INCREDIBLE one. That high rep has things burning in ALL the right places. Can’t wait for tomorrow 💪🏼💪🏼💪🏼

W4/D2

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