Name: Playbook - Legal Weight - W1/D2 Bench
Uploaded: 2024-04-27T01:18:39.589Z
Duration: 75 min
Description: W1/D2 Bench

Rebekah

Today our focus lift will be Bench Press. Make sure to warm up properly before training. There are warm up drills in my "Stretch & Warm Up" program so I suggest taking a few exercises from there & spend about 5-10 minutes warming up.

Adjust bar height so that you can easily rack & un-rack the bar. Place hands onto the bar, slightly wider than shoulder width. Un-rack the barbell & lower it all the way to the middle of your chest. Then push bar straight up towards the ceiling, squeezing your pecs with your biceps as you push. Keep elbows tucked, don’t flare them out.

Barbell Bench Press

Get into a split stance, front foot planted with equal weight distribution & back supporting leg on your toe. As you descend by lower the KBs, extend the back leg, keeping your core tight and back flat.

Dual Kettlebell Single Leg RDL

Circuit 1

Place feet out in front of you & dig them into the ground. Place Dbs on your legs & kick them back one at a time. Press Dbs all the way up so there above you as your back hits the back of the bench.

Dumbbell Incline Chest Press

Using a barbell or SS Bar (safety squat), keep an upright torso. Place foot onto the split squat or bench. Hinge back as you descend keeping your chest up.

Barbell or SS Bar Bulgarian Split Squats

Circuit 2

The hamstring curl is a drop set for each set. Set the weight for 10 reps then lower the weight and do 10 more reps
You can do these Prone or Seated Ham curl machine.

Grab onto the cables, keep core tight, as you pull cables in front of your body, squeeze your pecs. As you release the cables, bring chest forward for a greater stretch.

Cable Flys

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Circuit 3

W1/D2 Bench

The lower volume was super nice for my body but still whipped. Thanks!

Ange

Great lift ! I love the incorporation of some upper body mixed into this. Feels really well rounded!

W1/D1  Squats

Menopause and its hormonal tribulations can SUCK IT. 

Did what I legit could.

W1/D3 Deadlifts

Week one ✅ this was a great shoulder workout and love the incorporation of the step ups and lunges

W1/D4 Shoulders

W2/D1  Squats

Got my heaviest bench and incline since I stopped competing in NPC !

W2/D2 Bench

W2/D3 Deadlifts

Week 2 ☑️! Love the shoulder pump from this workout. Those Lat raise drop sets 😅

W2/D4 Shoulders

W3/D1  Squats

W3/D2 Bench

W3/D3 Deadlifts

Boulder shoulders over here 🙌🏼. Week 4 ✔️

W1/D2 Bench

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