Name: Playbook - Michael Smith - W4/D6 Legs x Shoulders
Uploaded: 2023-09-24T18:59:18.990Z
Duration: 90 min
Description: W4/D6 Legs x Shoulders

Cardio done first thing in the morning before your first meal.

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

Bike/Stairs/Jog/Incline Treadmill

Session I: Fasted Cardio

Treadmill Incline Walk

Session II: Warm Up

- Adjust the pad so that it falls on top of your lower leg (just above your feet) Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension

- Set the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor
- Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor)
- Begin to raise the bar by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position
- Repeat for the recommended amount of repetitions

Barbell Front Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground (Your posture should remain upright, and your front knee should be in line with your front foot) 
- Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg

Walking Dumbbell Lunges

Perform the first set of each exercise back-to-back then take the recommended rest time. Do this for each set/round.

- Sit on a Military Press Bench with a bar in front or behind your head depending on the rack set up
-  Grip the bar with a pronated grip (palms facing forward) (Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down)
- Lift the bar up over your head by locking your arms
- Hold at about shoulder level and slightly in front of your head
- Lower the bar down to chin height slowly as you inhale
- Press the bar up overhead as you exhale
- Repeat for the recommended amount of repetitions

Barbell Seated Shoulder Press

- Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor
- Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length
- While maintaining the torso stationary (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 contraction 
- Lower the dumbbells back down slowly to the starting position 
- Repeat for the recommended amount of repetitions

Seated Lateral Raise

superset: Overhead Press x Lateral Raise

- 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

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height, pausing at the top
- Lower with a slow controlled motion

Cable Front Raise [ Rope Attachment ]

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

W4/D6 Legs x Shoulders

Luke

Eric

Dexter

WELCOME TO SEASON I

Obed Bravo

Andrew Valenzuela

W1/D1 Chest x Triceps

Demetrius

Ayaaz

Joshua

W1/D2 Back x Biceps

Never felt so good after a workout before! Looking forward to the other workouts!

Victor

W1/D3 Legs x Shoulders

Stephanie

Andre

Syed

W1/D4 Chest x Triceps x Biceps

W1/D5 Back x Rear Delt

W1/D6 Legs x Shoulders

it was good, i want to get better at this tho

O Neil diaz

W1/D7 Cardio x Abs

Charles

W2/D1 Chest x Triceps

W2/D2 Back x Biceps

Adrien

Anthony 🐜

W2/D3 Legs x Shoulders

A’Jhuan

W2/D4 Chest x Triceps x Biceps

Kemonte

W2/D5 Back x Rear Delt

W2/D6 Legs x Shoulders

Marcel

W2/D7 Cardio x Abs

W3/D1 Chest x Triceps

W3/D2 Back x Biceps

W3/D3 Legs x Shoulders

Coleman

W3/D4 Chest x Triceps x Biceps

W3/D5 Back x Rear Delt

Brutallll workout! Already feeling bigger💪🏽

Adrian

W3/D6 Legs x Shoulders

W3/D7 Cardio x Abs

It was intense I really pushed my body yesterday. I’m really looking forward to give it 100% today 💪🏾

W4/D6 Legs x Shoulders

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