Name: Playbook - Michael Smith - W4/D1 FULL BODY - LEG FOCUSED
Uploaded: 2024-05-13T00:29:39.929Z
Duration: 60 min
Description: W4/D1 FULL BODY - LEG FOCUSED

warm up:
Lateral Lunge |12, 12

workout:
Barbell Back Squat | 10, 10, 8, 8
Lying Leg Curl | 10, 10, 10, 10
Dumbbell Bench Press | 10, 10, 10, 10
Cable Low Row | 10, 10, 10, 10
superset: Chin Up | 10, 10, 8, 8 x Push Up | 15, 15, 15, 15
Dumbbell Lateral Raise Dropset | 10/10, 10/10, 10/10, 10/10

abs:
Hanging Knee Raise | 10, 10, 10, 10

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

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

Warm Up: Lateral Lunge

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels and mid-foot to come back up

Barbell Back Squat

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

Lying Leg Curl

- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you
- The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle
- Use your chest to push the dumbbells up 
- Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly (Ideally, lowering the weight should take about twice as long as raising it)

Dumbbell Bench Press

- 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

Cable Low Row

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

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- 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 by aiming to drive the inside of your elbows together

Push Up

superset: Chin Up x Push Up

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause for a second at the top
- Lower the dumbbells back down slowly to the starting position
- Repeat for the recommended amount of repetitions then DROP to a lighter weight and complete the desired reps to finish the set

Lateral Raise Dropset

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.

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

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:

W4/D1 FULL BODY - LEG 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

W1/D1 FULL BODY - LEG FOCUSED

David

W1/D2 FULL BODY - BACK FOCUSED

W1/D3 RECOVERY

W1/D4 REST

Ernest Ubaonu Jr.

Oskarllys

Adolfo Sanchez

W1/D5 FULL BODY - CHEST FOCUSED

Shawn

W1/D6 FULL BODY - SHOULDER FOCUSED

W1/D7 RECOVERY

Kourtney

W2/D1 FULL BODY - LEG FOCUSED

W2/D2 FULL BODY - BACK FOCUSED

W2/D3 RECOVERY

W2/D4 REST

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

Rudy

Atal Hussain Khil

W2/D5 FULL BODY - CHEST FOCUSED

W2/D6 FULL BODY - SHOULDER FOCUSED

W2/D7 RECOVERY

fares

W3/D1 FULL BODY - LEG FOCUSED

W3/D2 FULL BODY - BACK FOCUSED

W3/D3 RECOVERY

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W3/D5 FULL BODY - CHEST FOCUSED

W3/D6 FULL BODY - SHOULDER FOCUSED

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W4/D3 RECOVERY

W4/D4 REST

W4/D5 FULL BODY - CHEST FOCUSED

W4/D6 FULL BODY - SHOULDER FOCUSED

W4/D7 RECOVERY

W5/D0 PHASE II

Alfonso

CaSean

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

W4/D1 FULL BODY - LEG FOCUSED

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