Name: Playbook - Legal Weight - W4/D2 Full Body Strength Program Cycle 2
Uploaded: 2024-04-27T01:18:41.292Z
Duration: 90 min
Description: W4/D2 Full Body Strength Program Cycle 2

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.

Dips off Bench

circuit 3

Treadmill Jog/Run

circuit 4 cardio

W4/D2 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/D4 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!

W4/D2 Full Body Strength Program Cycle 2

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