Name: Playbook - Michael Smith - W1/D4
Uploaded: 2022-01-03T12:05:58.103Z
Duration: 45 min
Description: W1/D4

Devonte

Hour Lee

MarkGerald

Hasan Hollywood

It was good bro. Ready to keep this going. 💪🏾💯

Chris Young

Kyree

Great work out, loving this plan thus far!

Jevaun

Wasn’t able to get the dips intime due to my gym closing early. But overall a good workout

Jesus

Not bad I am making all this my routine now

Abdul

Levi

Diana

Stephanie

Talmadge🐺

Chris

justin

Salvador Tabares

Eresh

Andres Flores

Parts of my body are numb but hey this work getting done..

Kendric White

DeAndrae

Efren Magana

Chanel

Brutal work out!!! LOVE IT!!!  Was a tiring and hard work out but I pushed through it 😎💯

Josh De La Cerda

-  Perform 15/15/15 reps on each movement each set
- From an incline position with a neutral spine and chest on the pad
- With a dumbbell in each hand flex shoulders forward in a Y motion
- Flex the shoulders and dumbbells back 
- Flex the shoulders with bent elbows out and up opening the chest

Y-I-W Raise

- Hold the band with your palms facing up 
- Keep a slight bend at the elbow

Underhand band pull aparts

Warmup

- Lay down on an incline bench with a dumbbell in each hand at your shoulders 
- Press the dumbbells up to full arm extension
- Lower the dumbbells back down to the starting position

Incline dumbbell press

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

Barbell bench press

- Lay back on a flat bench with a dumbbell in each hand at arms length above you
- With slightly bent arms lower them out to the side in a fly motion
- Raise the dumbbells back to the top position ad squeeze your chest

Dumbbell fly

- Using a weight attachment belt around your waist perform slow and controlled dips

Weighted Dip

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Cable Rope Tricep Extension

- Start in a seated position with a single dumbbell in both hands overhead
- Bend at the elbow lowering the dumbbell behind your head
- Extend your arms activating your triceps back to the starting position

Seated Dumbbell French Press

- Curl the dumbbell up engaging your biceps at the top
- Keep your core engaged

Alternating Dumbbell Curl

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

W1/D4

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