Name: Playbook - Michael Smith - W4/D1
Uploaded: 2022-01-03T12:05:58.199Z
Duration: 45 min
Description: W4/D1

Jermaine

marquise

Stephanie

Benny

Jeffery Coello

My body start to look more shred man 😁⏳⚡️⚡️

Guillaume

-  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 back on a incline barbell bench
- Unrack the barbell 
- Bring the barbell down to your upper chest
- Press the barbell back up to the starting position

Incline Barbell Bench Press

-Lay down on a flat bench with a dumbbell in each hand at the sides of your chest
-Press the dumbbells to full arm extension
-Lower them back to the starting position

Dumbbell Bench Press

- start from a position where you get a slight stretch through chest (don't over stretch)
- press shoulders down 
- bring arms together and actively squeeze pecs at the height of the contraction
- push heel of hands into handle for deeper chest isolation

Pec Dec Fly

- Get into half kneeling position holding the end of a barbell that is in a landmine
- Press the barbell away form you contracting your chest
- Lower and repeat

Kneeling landmine chest 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 [close grip]

- hands shoulder width apart 
- stabilize shoulder girdle 
- lower weight behind you on angle 
- elbows stay in place as you bend and extend 
- lower barbell just behind head 
- keep tension on tricep

EZ-Bar Barbell Skull Crusher

- 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

- Support your body with your free hand
- Grasp the cable with your working hand
- With your upper arm parallel to the ground kick the lower arm back activating your tricep
- Release and repeat

Single-arm cable tricep kickback

- Engage your abs as you come up
- Lower with a slow controlled motion

Crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

W4/D1

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