Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:41.024Z
Duration: 75 min
Description: W1/D1

Plank position, hands slightly outside shoulder width, elbows tucked. Bring chest all the way to the ground & push all the way up.

Push Ups

Keep elbows tucked as you descend then push all the way up, locking out.

Assisted Dips

Warm Up

Place feet in front of you & dig them into the ground. Grab bar slightly outside shoulder width. Bring bar all the way to your chest.

Incline Bench Press

In a seated position, legs straight out in front of you OR in a V shape, grab a pair of dumbbells, clean them into a front rack, neutral grip position, press straight over head. Keep chest up and back straight.

Dumbbell Z press

Circuit 1

For exercise 3B, Dumbbell Lateral Raises.  each set will be a drop set. choose a weight and do the said # of reps. then grab a lighter pair of DBs & do that same # of reps. that'll be 1 set.

Sit onto a bench, place DBs onto your legs & when you're ready to start, kick up one leg at a time as you start to lay down onto the bench. Press the Dbs out as you lay down so that they're directly above your chest in full extension.

Dumbbell Bench Press

In a seated position, raise arms out to you side, up to shoulder height. Thumbs internally rotated & minimal elbow flexion.

Dumbbell Lateral Raise

Circuit 2

Lean forward to create a stretch in your pecs, then push back to the seat as you bring your hands inward.

Pec Dec

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

With one hand, grab onto the cable keeping elbow tucked by your side. Extend from the elbow only. Full extension/lock out

W1/D1

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