Name: Playbook - Legal Weight - W2/D2 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.021Z
Duration: 90 min
Description: W2/D2 Full Body Strength Program Cycle 2

Rebekah

Day 2: Upper Body Push/Chest,Shoulders, Triceps

For this cycle #2, I want you to incorporate drop sets for the lateral raises, do 5-6 reps heavy, then finish the set with lighter weight & also drop set the rope tricep ext.

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

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

Dumbbell Lateral Raise

Push hips back, minimal knee flexion. Keep elbows close to your body & kickback your arms locking out. Bend only at the elbow.

Bent Over Tricep Kickbacks

circuit 1

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

Pec Dec

Place Dbs onto your legs. Dig feet into the ground so your back stays flat against the bench. Kick Dbs up one at a time. Press Dbs straight up to the ceiling & bring them back down. Full ROM

Dumbbell Military Press

Rope Tricep Extension

circuit 2

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

Push Ups

In a seated position, push butt back & lean chest forward. Keep a flat back. Raise arms straight back, locked out, as far as you can then bring them back to starting position.

Dumbbell Rear Delt Raise

Place hands onto the bench, outside your hips. Drop down until your elbows are at 90 degrees & push all the way up.

W2/D2 Full Body Strength Program Cycle 2

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