Name: Playbook - Legal Weight - W1/D4 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:40.188Z
Duration: 90 min
Description: W1/D4 Full Body Strength Program Cycle 2

Day 4: Upper Body Pull/Back, Biceps
For this cycle #2, I want you to incorporate drop sets for the lat pull down & face pulls.

Place hands onto bar with a wide grip. Bend at the hips (hip hinge) pushing your butt back. Minimal knee flexion is ok, keep back flat. Push bar slightly forward then back up to your navel.

Barbell Bent Over Row

Place knee onto a bench or box for support. Keep back flat. When rowing the KB, think of bringing your elbow to your hip. Pause at the top for 2-3 seconds.

Kettlebell Paused Rows

circuit 1

Standing position, keep chest up. Elbows by your side as you curl all the way up & full extension of the arms at lockout. Don't swing or use momentum.

Dumbbell Bicep Curls

Grab onto the inside handles, lean back slightly as you bring your chest to the bars.

Assisted Chin Ups

Reach forward stretching your lats the pull back, torso upright.

Seated V-Grip Rows

circuit 2

Grab onto the bar, wide grip. Pull down to your chest, then back up. Don't rock or use momentum

Straight Bar Lat Pull Down

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your face.

Face Pulls

circuit 3

Rowers

circuit 4 cardio

W1/D4 Full Body Strength Program Cycle 2

So tough! Did one less set of everything and still killer

Rebekah

MariaFit

Incredible workout. Quads exploding! Addicted to your lower-body workouts

Mitch

W1/D1 Full Body Strength Program Cycle 2

Candy

Great workout. High volume and intensity!

W1/D2 Full Body Strength Program Cycle 2

Evan

I love killing myself on a Thursday night with Sommer's workouts 🔥🍑

Rhea

W1/D3 Full Body Strength Program Cycle 2

W1/D5 Full Body Strength Program Cycle 2

Veronica

W2/D1 Full Body Strength Program Cycle 2

W2/D2 Full Body Strength Program Cycle 2

W2/D3 Full Body Strength Program Cycle 2

W2/D4 Full Body Strength Program Cycle 2

My first week doing these workouts, they took me so long because I lacked this type of high volume muscular endurance. I just wanted to finish them, even if it took me forever. Now, even after a 2 week break from the gym, my first day back and I'm able to keep up pretty closely to the short rest times. I still take more time where needed, but I feel so accomplished being able train in this style that I've never actually done before and grow mentally in the gym and in my capability!

W1/D4 Full Body Strength Program Cycle 2

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