Name: Playbook - Michael Smith - W3/D6
Uploaded: 2022-09-22T19:46:19.700Z
Duration: 45 min
Description: W3/D6

O Neil Diaz

Those heavy front squats humble me quick😂😂🔥🔥

Devonte

Jermaine

Stephanie

talmadge

perform 5 minutes of steady state cardio
[ incline treadmill or bike ]

Warm-Up

- Get in to a seated leg extension adjusted to fit
- Extend your legs out in front of you
- Release and repeat

Leg Extension

- Holding a barbell across your front delts in the rack position
lower into the bottom of a squat
- Stand up to full extension

Front squat

- Holding a dumbbell in each hand at your sides
- Hinge at the waist with slightly bent legs lowering the dumbbells to the ground
- You should feel a stretch in your hamstrings
- Unhinge and stand upright

Dumbbell RDL

- Get into a lying hamstring curl machine face down
- Adjust the machine to your body
- Using your hamstrings curl the machine up
- Release in a controlled manner back to the starting position

Lying leg curl

- Stand holding a dumbbell in each hand 
- Perform forward walking lunges while holding the weights
- Repeat for reps or distance

Walking dumbbell lunge

- place hands on bar so elbows are at about a 90 degree angle 
- activate core 
- press up 
- as you lower bring elbows just below a 90 degree angle 
- exhale on exertion (on way up) 

*spotter is recommended

Seated Barbell Military Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower in a slow and controlled manner

Dumbbell Lateral Raise

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

Seated Dumbbell Shoulder Press

- Raise your arms with a slight bend at the elbow
- Keep your thumbs up
- Go up to about eyesight

Cable Front Raise [rope attachment]

- keep body in neutral position 
- hold for a second or two at bottom 
- raise to top slowly and squeeze 
- keep tension in calf for entire set by going slowly

Standing Calf Raise

W3/D6

Anthony

Eliezer D Pizarro

Rickie

Start Here

Matthew

david

Jeven

W1/D1

Edwin Perez Guerrero

Diego

W1/D2

Can’t feel my legs…. And I love it lol

Kendal

W1/D3

Insane pump. I’m beat after this workout

Andrew

Me gustó este ejercicio, lo único malo es que tengo la muñequera un poco afectada pero de igual manera me gustó ⭐️⭐️⭐️⭐️⭐️🦾

W1/D4

W1/D5

Daniel

W1/D6

Hasan Hollywood

W1/D7

W2/D1

W2/D2

Parker Nelson

W2/D3

W2/D4

Kehng

W2/D5

The front squats😖🔥great workout though😂

W2/D6

Marc

W2/D7

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D7

W4/D1

W4/D2

W4/D3

Muy duro bro! Gracias por todos estos ejercicios que están tremendo 🔥🔥🔥

Cristian

W4/D4

W4/D5

Este entrenamiento estuvo duro ☄️🏌🏾‍♂️

W4/D6

Finished 28 days of working out. This helped me get back into the flow of making the gym a daily habit/routine. But what do you know, you’re just merk.

Alejandro  Chavez

Did 8 weeks of shred time to bulk for 4 weeks😈🐺

W3/D6

Community

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