Name: Playbook - Matthew Noszka - W1/D4 Back & arms
Uploaded: 2021-06-25T17:15:18.150Z
Duration: 45 min
Description: W1/D4 Back & arms

Nasim

So glad I did the whole week!! Didn’t think I would because of bust it is at work but I remembered you saying if you don’t there’s no excuses your just lazy.

Zooey Arabella

Too much equipment. Burpees are in almost every workout - maybe that s not bad i just don t like the exercise haha

vlad

Benito

Yovanny

No pain, no gain.
I can't feel my arms and my elbow hurt freaking much, but it's worth it.

- Double bicep hammer curl
- Dumbbell row
- Inverted row
- Reverse snow angel
- Single arm bicep curl
- Weighted burpee curl
- Wide grip chin ups

**Arm curl blaster optional

- Feet close together
- Keep shoulders back and down, elbows as close to sides as possible

Double bicep hammer curl

- Put your left knee on the bench and grab the top of bench with your left hand
- With your right foot out wide, lean over and grab the dumbell palm facing outward
- Pull your right elbow back, pinching your shoulderblades together

Dumbbell row

- At home: you can use a chair or dinning room table

Inverted row

- Advanced: ad weight
- Engage your glutes as you come up

Reverse snow angel

Single Arm Bicep Curl
**Arm Curl Blaster Optional

- Feet close together
-  Keep shoulders back and down, elbows as close to sides as possible

Single arm bicep curl

- Stand feet shoulders width apart 
- Hold dumbells in hand
- Bend at the hips, placing the dumbells at your feet, while stimulatously jumping both feet backwards into the pushup plank position
- Lower chest to ground and return to plank position, row right arm then left arm 
- When back in plank position, jump both feet back to hands and stand up tall

Weighted burpee circuit

- Hold the bar with your palms facing outward
- Pull your body up bringing your elbows in to your ribs
- Engage your lats as you come up

Wide grip chin ups

W1/D4 Back & arms

I like how you can adjust it and keep your progress. It was a great workout!

Morgan

Ross

I'll win, I decided I'll become from this moment consistent & discipline & I won't quit, quitting is not an option from now on, thank you for providing me workout program I can follow💪🏼🧠

W1/D1 Upper body

Andrea Berrelleza

I'm already feeling the heat baby😂😂🤙💪💪

W1/D2 Beach pump

Not everyone has the equipment that was used in this workout.

Angie

Really good - still figuring out the bags and was only able to do 15 burpees per round but stuck it out and pushed hard. Les gooooooo

Will

W1/D3 Boxing circuit

Killian

Regretting doing this after the boxing circuit 💀!

W1/D5 15 min abs

Mathieu

Khadija

Amazing, you are the best trainer I have found.

Leopoldo

W2/D1 9 min abs

Good. There was no medicine ball so I just did deadlifts as a substitute

Mark

Already know I’m going to feel my hammies tomorrow!

Kayla

awesome and painfull, can't wait for the time when I will start seeing results and have my dreamy body🥰
thank you so much for this opurtunity you gave me, without your motivation and app a wouldn't even start working out cuz it would end like every other times when I started so thank you, you are the reason why I am working on myself everyday and why I will, Thank you!

W2/D2 Happy hamstrings

I know I’m gonna wish we had an elevator at the office today!

Tanya

W2/D3 Love it leg day

Thanks, what can I do with the last exercise when not equipment available?

painfull, but I still think I will workout thought day again even if it's painfull💪🏼

W2/D4 Chest and tri burner

Chris

Absolutely killed that one, loved them all.. easy to copy proper form

Dylan

Loved it! Great workout that pushes you!!

jb7182000

W2/D5 Back Blaster

W3/D1 Upper body

MOdinma

awesome, but my bones started to crack weirdly

W3/D2 Beach pump

I love that feeling that I can't describe, which I feel always after hard workout, but that feeling is awesome🥰

W3/D3 Boxing circuit

feelin like I'm moving forward, Thank you❤️

W3/D4 Back & arms

Blended 2 of your workouts, ordered the Ab roller a week ago after seeing this workout, fuckin love this thing! Keep killin it

painfull and awesome.
for Christmas I got stuff for working out and it's awesome but Got Damn I didn't knew that ab roller is that hard and paintfull, but I love it as much as all stuf i got

W3/D5 15 min abs

Jake

W4/D1 9 min abs

the last exercice was extremly painfull, but I enjoyed the workout so much, for 100% I'm going for another workout today.
btw it would be awesome if you would do maybe band workout or something like that❤️

W4/D2 Happy hamstrings

W4/D3 Love it leg day

awesome, but I don't know what to do when I have so big musle sorness expeciely on back even massage foam roll doesn't help

W4/D4 Chest and tri burner

And that's a wraaaap! 
i feel great in my body and i'm proud of myself! i'm close to my pre-covid body and that is dope! i'd really like to share my before/after pictures with you because the application and you in a sense have really motivated me these last few weeks... how can i share my before/after with you if it's interest you?🤠

W1/D4 Back & arms

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