Name: Playbook - Nonstop Progress - W3/D4 Gym Session
Uploaded: 2023-12-03T19:49:15.528Z
Duration: 50 min
Description: W3/D4 Gym Session

Using a dumbbell, simply press the dumbbell over your head while sitting. Make sure to keep your back straight, or keep it against the back of a bench if you are using a bench for support. Repeat for the given amount of reps on each arm.

SA DB Overhead Press

Start with a barbell either in a barbell holder, or you can just put it up near a wall. Simply start with some weight on the barbell and have it in your hands, lift the barbell while twisting and push through to the sky. Repeat for the given amount of reps on each arm.

Explosive Landmine Press

Using a bench, take a heavy dumbbell and lift it up to your chest while bending over the bench. Repeat this for the given amount of reps on both arms.

SA DB Bench Row

Using two dumbbells, lift them to your sides slowly up to head height, and then slowly lower then back to your sides. Repeat for the given amount of reps.

DB Lateral Raise

Strength & Power Circuit

Hold a center plank while keeping your hips parallel to your upper body. Hold this position for the given amount of time.

Center Plank Hold

Start off kneeling with a weighted ball near a wall. Twist and throw the ball at the ball with power, and then catch and twist to do it again. Repeat this pattern for the given amount of reps on each side.

Kneeling Ball Twist Throw

Using a bench or chair, lay on your side with your top foot on the bench or chair. Using the top foot, lift your entire body weight up and hold this position for the given amount of time.

Copenhagen Hold

Start with either a kettlebell or a resistance band around the top of one of your feet. Slowly lift up against the resistance until you get your knee up to 90 degrees to your hips. Hold this position for the given amount of time on each leg.

90 Degrees Kettlebell Isohold

Core & Corrective Circuit

W3/D4 Gym Session

Pape Mbaye

Ibrahim

the first day of the grind has started 💪

Mohamed

W1/D1 Training Session

classsss heath, these gym sessions come in clutch fs

Darius

Olle

W1/D2 Gym Session

Zach

Ben Dowson

W1/D2 Training Session

Best guide for training I’m improving fast and excelling quicker than i ever have. People notice it and it’s a great feeling to work and see results. Great training session!

Markos Kilimitzoglou

W1/D3 Training Session

Great workout and reasonable duration, thanks!

Michael

W1/D4 Gym Session

W1/D4 Training Session

W1/D5 Training Session

W2/D1 Training Session

W2/D2 Gym Session

W2/D2 Training Session

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W2/D4 Gym Session

For some exercises it is unclear how whether it is 4 reps total or 4 reps each foot.

W3/D4 Gym Session

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