Name: Playbook - Michael Asibuo - Week 2 day 1
Uploaded: 2023-07-05T22:51:40.207Z
Duration: 70 min
Description: Week 2 day 1

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up (2)

Superset

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- From a seated position on decline
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Decline Russian twists

Week 2 day 1

Workout was amazing. I found him online on Instagram and this definitely was a challenge. I can feel the workout working haha. Burned about 500 calories during this and wasn’t even able to finish everything

Alejandro

It was great ! Is there something I can do to help me with pull up ? 
Thank you

I was something !!!! Great workout. First day back to the gym.

Week 1 day 1

Perfect length, you feel the burn during every exercise, and a very efficient lower body work-out! One of my favourite work-outs I’ve done in a while!

Week 2 day 1

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