Name: Playbook - Matthew Noszka - W3/D4 Back & arms
Uploaded: 2021-06-25T17:15:18.192Z
Duration: 45 min
Description: W3/D4 Back & arms

Benito

feelin like I'm moving forward, Thank you❤️

- 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

W3/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😂😂🤙💪💪

Nasim

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

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

W1/D4 Back & arms

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💪🏼

W3/D4 Back & arms

Community

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