Name: Playbook - Michael Smith - W2/D2 FULL BODY - BACK FOCUSED
Uploaded: 2024-05-13T00:29:39.878Z
Duration: 90 min
Description: W2/D2 FULL BODY - BACK FOCUSED

workout:
Lat Pulldown | 10, 10, 8, 8
Chest Supported Dumbbell Row | 10, 10, 8, 8
Barbell Deadlift | 10, 10, 8, 8
Incline Dumbbell Bench Press | 10, 10, 8, 8
Seated DB Shoulder Press | 10, 10, 10, 10
superset: Barbell Curl | 12, 12, 10, 10 x Cable Tricep Pushdown | 12, 12, 10, 10

abs:
Plate Crunch | 20, 20, 20, 20

cardio: cutting
Stair Climber, Incline Treadmill, Bike | 20 minutes
( heart rate at 60-70% of max )

cardio: bulking
none

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Support your chest on an incline bench and grab a dumbbell in each hand
- Pull the dumbbells up toward your hips
- Squeeze your shoulder blades at the top, engaging your lats and mid-back
- Pause at contraction
- Slowly lower the dumbbells back down to starting position

Chest Supported Dumbbell Row

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift

- Lie back on an incline bench with a dumbbell in each hand atop your thighs, palms of your hands will be facing each other
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- Be sure to keep full control of the dumbbells at all times
- Then breathe out and push the dumbbells up with your chest
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight (Ideally, lowering the weights should take about twice as long as raising them)

Incline Dumbbell Bench Press

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support
- Place the dumbbells upright on top of your thighs
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position
- Make sure to rotate your wrists so that the palms of your hands are facing forward
- Now, exhale and push the dumbbells upward
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position

Dumbbell Shoulder Press

Perform one set of each exercise back to back followed by the suggested rest time.

- Hold the barbell in your hands and your palms facing forward (underhand grip)
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar back down, slow and controlled

Barbell Curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down and out slightly in away from your hips until your elbows are straight
- Bend the elbows to return with control to the starting position

Cable Tricep Pushdown - Straight Bar

[ superset ] Barbell Curl x Tricep Extension

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

Ab Circuit:

Steady State Cardio:
Keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

Aim to keep your heart rate at 60-70% of your maximum heart rate [220 - age in years] for the full session.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Cardio:

W2/D2 FULL BODY - BACK FOCUSED

Abdulhakim?64

Gabriel

Good beginner program , I’m starting from the bottom all over again for a on and off lean athlete and it’s perfect , not overly extensive and not too little for a beginner 👌🏾💯

Joseph

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David

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Kourtney

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Great workout. Seeing improvement to lifting heavier with less reps!💪🏽

Rudy

Atal Hussain Khil

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Alfonso

CaSean

It was good, only question/concern…..if this was chest focus why only the 2 exercises to target beside pushups?

W2/D2 FULL BODY - BACK FOCUSED

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