Name: Playbook - Myles Harris - FULL BODY 🔥
Uploaded: 2023-03-15T22:19:37.311Z
Duration: 85 min
Description: FULL BODY 🔥

What’s good fit gang! Today we got a fun and an intense full body workout that will be targeting every muscle group. This is a perfect workout to use if you are in a rush or want to get an effective session in still. Let’s keep this intense as always and really try to push ourselves! 🙏🏾⚡️

I squat low bar so I place the bar on a shelf created by my rear delts but if you squat high bar then place bar on top of your traps. Once bar is in position on your back, keep elbows pointed down at the ground for better stability. Unrack the weight and take only a step or two back and find your preferred squat position ( everyone’s is different ) brace yourself core then go down to parellel or lower if possible and on the way back up breathe out then repeat. Try to keep your entire feet planted onto the ground and do not let knees cave in. Also try to let your hips and chest go up at the same time on the way up too. 

Focus: Mostly quads but includes glutes, Hamstrings, lower back, and adductors.

Barbell Squats

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

Get into position on the seat and place hands at a wider then shoulder width grip, unrack the bar then bring down towards your upper chest then back up and squeeze. 

Focus: upper chest.

Incline barbell bench press

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Get into the machine and put your arms on the grip then carefully press up and come back down slowly. 

Focus: Front delts / shoulders.

Incline shoulder press

Grab a pair of dumbbell with a supinated ( underhand ) grip and go up squeeze the biceps, then turn the dumbbells to a pronated ( overhand ) grip and back down slowly and repeat. 

Focus: biceps, forearms, brachialis.

Dumbbell zottman curls

Lay down flat on the bench and hot hand positioning, it will be ANY grip that is closer in then your actual bench press grip. Press the weight up to un rack it and as you go through the movement, keep the elbows tucked inwards. 

Focus: medial head of triceps.