Name: Playbook - Michael Asibuo - Week 3 day 4
Uploaded: 2023-07-05T22:51:40.251Z
Duration: 75 min
Description: Week 3 day 4

Walk on the stairmaster without holding on to the sides
- find a speed that’s challenging to complete the entire duration

Stairmaster

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

Superset

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm dumbbell rows

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Tri-set

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Week 3 day 4

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 3 day 4

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