Name: Playbook - Oliver Forslin - W1/D1 Full body
Uploaded: 2021-08-25T14:36:32.667Z
Duration: 45 min
Description: W1/D1 Full body

It was enough hard, but great as first training.

Pierluigi

Andre

Rifat

Good, except that i cant log my weights anywhere

Niclas Persson

Orlin

Really good and the videos really helped a lot!

Andres

Ester Mabel

Abood

Tyler

Great beginner work out! The 8,10,12 reps was perfect for me to burn out on the last set.

Maxwell Ashley

Ahmad

Aaron Woodwick

Joel Bustillos

Seth Roberts

Thomas

Was good. Especially for someone who just started gyming again.

Albert

Kaeshaun

Very good! I felt the connection in my muscles trough-out the workout! Great info and love the video-tutorial!

Oliver

It was a killer, dope workout especially for a beginner like me!

Abdihakim Alin

Jeremy

Awesome! Workouts explained very well and the spotify playlist is amazing!

Cameron

Enis

Dina pass är grymma helt klart!! Tack som fan Oliver!!

Linus

The perfect amount of effort without feeling like I’m gonn die

Ruben Martinez

Great workout for getting back into the gym!

Jessica

Thalis

Keith Steinmeyer

Justin

Grant

Quentint

Moises

It was alright. I’m at a gym at a hotel and don’t have all the equipment I need but as soon as I get home it’s gooooo time 🙌

Martin

Rigo

Juan

Very good, and diversified program. Gives you an element of structure and organisation, which makes the workout feel more fun and doable.

Mikail

david18

Edward

Feeling good about taking this step into bettering my appearance and overall lifestyle. Only day 1 but I’m excited to see where I go

Daniel

Kareem

Sophia

Evan O’Carroll

Khyle

Yalin

Patrick

Never done a full body workout like this! Quality

Lewis

Hawkar

Great ! Can’t wait for day 2 work out 😄

Anthony

- Dumbbell bench press 3 x 8,10,12
- Lat pulldown 3 x 8,10,12
- Seated shoulder press 3 x 8,10,12
- Leg press 3 x 8,10,12
- Leg curls 3 x 8,10,12
- Cable tricep pushdown 3 x 8,10,12
- Barbell curls 3 x 8,10,12
- Bodyweight calf raise 3 x 15
- Crunches 3 x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Mid grip lat pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (mid stance)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated leg curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Tricep cable pushdown (bar)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (barbell)

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raise (bodyweight)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W1/D1 Full body

David

Alberto

Alejandro

W1/D2 Full body

Isam

W1/D3 Full body

Colton

W2/D1 Upper

Very pleasure leg training ! 🔥💪😈

There was no single leg hamstring machine at my local gym but did prone hamstring raises (machine) instead all in all great workout, haven’t sweat that much in a while

W1/D1 Full body

Community

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