Name: Playbook - Legal Weight - W3/D4 Full Body Strength Training Program Part 1
Uploaded: 2024-04-27T01:18:40.380Z
Duration: 90 min
Description: W3/D4 Full Body Strength Training Program Part 1

Great workout, I am starting to see some progress.

Karen

This is a full body,4 week, 5 day split,  strength training program. You will begin with high reps, hypertrophy & as you move into each week, you'll increase the weight & drop the reps.

15 minute warm up. 
15 second sprints, 45 second rest

Treadmill Jog/Run

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

Assisted Chin Ups

Wide grip on the bar, bring you elbows up high

Upright Row

Feet shocked be wide stance, push hips back, keep back flat. Chest down. Grab onto the KBs & row them, alternating.

Kettlebell Gorilla Rows

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

Stand straight, chest up. Keep elbows by your side. Curl the DB all the way up & full extension of the arm on the way down.

Dumbbell Alternating Bicep Curls

Hinge at the hips keeping a flat back. Raise your arms up so they're even with your body. Don't over extend.

Dumbbell Bent Over Reverse Flys

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

Seated V-Grip Rows

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

Lay supine on the ground. Bring hands to your toes at the same time

V-Ups

Lay flat on the ground. Hands behind your neck. Keep elbows open. Pull one elbow to the opposite knee.

Bicycle Crunches

W3/D4 Full Body Strength Training Program Part 1

Holy F💣, so Hard, I had to do less reps.🥵

Carol

Jenni

Wow. This was great. I even cut off 5-6reps per set and it was killer 🔥. Thanks!!

Rebekah

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I did your full body cycle this week and got a few comments on my workouts, I guess didn’t realize how much people pay attention. 

I told them about your app, hopefully they try it out! 

Killer workouts, been loving the challenge!

Alicia

Janine

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I cried during this workout.  It really pushed me and I struggled.

Ashley

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I'm the type of person that needs to follow a routine. I absolutely 100% love these workouts!

Kelli

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Killer ass workout! Way to start my Monday!

Candy

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Girl I need windshield wipers for my tears of sweat!! Thank you

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