Name: Playbook - Kipp Luster - W4/D1
Uploaded: 2022-02-26T01:34:42.134Z
Duration: 45 min
Description: W4/D1

Olga

Warm up 20 Superman’s & 25 jumping jacks
 
Repeat circuit 3 rounds 30 sec rest between each exercise, 1 min rest between circuit rounds    
- Single arm bend over row 10 rep each arm
- DB Bend over row 10 rep
- Plank regrade row 10 rep each side 4
- Rear delt flies 10 rep each side 

Repeat circuit 3 rounds 30 sec rest between each exercise, 1 min rest between circuit rounds
- Alt bicep curls 10 rep
- Alt hammer curls 10 rep 
- Double bicep curls 10 rep
- Renegade row to burpee to hammer curl 8 rep

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Jumping jacks

Warmup

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows right

DB single arm row left

- Keep your core engaged 
- As you pull the db up engage your lat
- Keep your hips squared

Plank renegade row left

Plank renegade row right

- Lean forward until your chest is on your knees 
- Raise the dumbbells engaging the back of your shoulder

Rear delt flies

Circuit

- Engage your bicep as the dumbbell goes up
- Keep your core tight 
- 1 rep on each side 1 rep with both

Alt bicep curls

- Engage your biceps as you raise the dumbbell 
- Keep your core tight 
- 1 rep 1 rep 1 rep with both

Alt hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Double bicep curls

Renegade row to burpee to hammer curl

W4/D1

Worked up a good sweat on this one can’t wait to see the results at the end

It was great I could feel the pump in my arms the first set.

Daniel

W1/D1

Trendarius

great workout tougher than yesterday but i pushed through. i just wish there was an alternative for people who isn’t able to do as many push-ups. all and all i feel great.

W4/D1

Community

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