Name: Playbook - Kris Gethin - W8/D4
Uploaded: 2023-05-26T22:40:35.015Z
Duration: 45 min
Description: W8/D4

Week 8 Workout 4: Total Body

- Dumbbell Deadlift 
- Dumbbell Upright Row  
- Dumbbell Walking Lunge 
- Dumbbell Shoulder Press  
- Dumbbell Biceps Curl 
- Triceps Dip 
- Wide Grip Push-Up 
- Sit-Up  
- Close Grip Push-up 

Then, Circuit For Time

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

4-second negative

DB Deadlift

- Grasp a dumbbell in each hand, arms should be extended with a slight bend at the elbows and your back should be straight
- Use your side shoulders to lift the dumbbells - The dumbbells should be close to the body as you move it up and the elbows should drive the motion
- Continue to lift them until they nearly touch your chin (Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms) 
- Keep your torso stationary and pause for a second at the top of the movement
- Lower the dumbbells back down slowly to the starting position

4-second negative

DB Upright Row

- Begin standing with your feet shoulder width apart and your hands holding dumbbells 
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should stay above the front foot)
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

20 reps per leg

DB Walking Lunge

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Raise the dumbbells to shoulder height
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Press the dumbbells upward until arms are fully extended but not locked out
- After a brief pause at the top contracted position, slowly lower the weights back down to the starting position

4-second negative

DB Shoulder Press

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

4-second negative

DB Curls

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

4-second negative

Bench Tricep Dips

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

4-second negative

Wide Grip Push-Ups

- Lying flat on your back with legs together, bent at the knees, and feet flat on the floor
- Place your hands at the temples
- Engage your core, raise your upper body until you’re sitting upright
- Lower yourself back to the start position with control

Sit-Up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms, pressing yourself up

4-second negative

Close Grip Push-Up

Then, For Time:
- Dumbbell Deadlift 40 reps 
- Dumbbell Upright Row 40 reps 
- Dumbbell Walking Lunge 40 reps per leg 
- Dumbbell Shoulder Press 40 reps 
- Dumbbell Biceps Curl 40 reps 
- Triceps Dip 40 reps 
- Wide Grip Push-Up 40 reps 
- Sit-Up 40 reps 
- Close Grip Push-up 40 reps

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

- Grasp a dumbbell in each hand, arms should be extended with a slight bend at the elbows and your back should be straight
- Use your side shoulders to lift the dumbbells - The dumbbells should be close to the body as you move it up and the elbows should drive the motion
- Continue to lift them until they nearly touch your chin (Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms) 
- Keep your torso stationary and pause for a second at the top of the movement
- Lower the dumbbells back down slowly to the starting position

- Begin standing with your feet shoulder width apart and your hands holding dumbbells 
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should stay above the front foot)
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Raise the dumbbells to shoulder height
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Press the dumbbells upward until arms are fully extended but not locked out
- After a brief pause at the top contracted position, slowly lower the weights back down to the starting position

- Stand up straight with a dumbbell in each hand at arm's length
- Keep your elbows close to your torso 
- Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps
- Continue to raise the weights until your biceps are fully contracted, rotating the palms of your hands until they are facing your shoulders
- Hold the contracted position for a brief pause as you squeeze your biceps
- Slowly lower the dumbbells back to the starting position

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

- Begin in a push up position with hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms, pressing yourself up

W8/D4

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