Name: Playbook - Nina Marie - W3/D5 Total Body with Upper Focus
Uploaded: 2024-05-11T01:19:08.419Z
Duration: 45 min
Description: W3/D5 Total Body with Upper Focus

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (RIGHT)

Single arm dumbbell row (LEFT)

Chest & Back

Running

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Single Dumbbell Front Squat

Single Dumbbell Push Press

Single Dumbbell Clean

Single Dumbbell Snatch

Single Dumbbell Circuit

W3/D5 Total Body with Upper Focus

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W1/D2 High Volume Chest

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W1/D4 Back, Biceps & Cardio

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W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

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W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

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W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

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W6/D1 Heavy Push

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W3/D5 Total Body with Upper Focus

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