Name: Playbook - King Jackson - W3/D2
Uploaded: 2022-06-27T23:32:47.197Z
Duration: 45 min
Description: W3/D2

Noticing I'm going uo in weights. Getting stronger

Stephan

Devin

lmao i’m proud of myself.. staying consistent

Jerrod

This workout it's definitely improving good morning my bad I would advise you get resistant bands for your pull-ups other than that I wish this app tracks our progress when it comes to how much weight we use I'm really loving this app to be on a schedule and know what you're doing the next day it's great

Sirgae

Pull-ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

- With a close grip 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 close grip cable row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Superset

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (narrow)

Bench Leg lift

W3/D2

Aye I underestimated them step ups!! Straight up 🔥🔥

Sovi

I loved the workout. Finished it in a great amount of time and got a really good burn from it. Look forward to tomorrow, just need a workout to substitute for the box ups.

Derrick Gray Jr.

W1/D1

Kese

Another great session, can't forget to stretch

W1/D2

Michael

Really good workout for a Sunday. The pump and focus on these workouts are out of this world.

francisco Rodriguez

W1/D3

Shoulder pump is immaculate recommend this to anyone.

W1/D4

Jeffrey

💪🏾💯💪🏾💯💪🏾💯💪🏾💯

Dieras Jackson

W2/D1

FINISHED UP WITH SOME SPRINTS FOR A GREAT WORKOUT

W2/D2

I had to go half on those push ups. Looking forward to building up

Justin

W2/D3

Jeyson

These work outs are very humbling, stay strong and endure

💪🏾😁💪🏾🔥💪🏾🔥💪🏾😁💪🏾

W2/D4

I'm beginning to like starting with leg days

Dwinel

W3/D1

Buuuuuuurrrrrrrnnn....🔥💪🏾🔥💪🏾🔥💪🏾🔥

I’m working on being consistent.. Good Work

W3/D3

Lots of breaks for running the racks. Love the challenge but lord Jesus that was tough

Loved it‼️💪🏾‼️💪🏾‼️💪🏾

W3/D4

Jose

W4/D1

Intense, I'm feeling stronger but still challenged

completed the Shredd Program!!
NOW RUN IT BACK

This was very challenging it took two days to do. If you're not experienced I would advise that my opinion to start with a pull-up first but other than that this is an excellent workout the hyperextensions I was able to complete three sets this time usually it's only two

W3/D2

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