Name: Playbook - Oliver Forslin - W1/D2 Full body
Uploaded: 2021-08-25T14:36:32.673Z
Duration: 45 min
Description: W1/D2 Full body

David

Alberto

Alejandro

That’s was geat. Leaving the gyn feeling all and none of my body at the same time :)

Ester Mabel

Ivan

This was a really good one I like following the work outs you make

Tyler

Robert

Maxwell Ashley

A few of these exercises don't have rest timers for some reason. I also think the one for the overhead press should be longer (I know you can manually adjust it, but still)

Trenton

Daniel

Amanda

Justin

Add in an area where you can note what weights you are using for reference when you next do the workout

Cameron Sword

Nardin

Moises

Superbra program!! 
Tycker om variationen & det behövde jag nu😅💪🏼

Jeanette

Anthony

Hawkar

Colby Fellows

Jasper

- Dumbbell chest flies 3 x 8,10,12
- Straight arm pulldown 3 x 8,10,12
- Barbell military press 3 x 8,10,12
- Wide stance leg press 3 x 8,10,12
- Single leg hamstring curl 3 x 8,10,12 (each leg)
- Tricep single arm cable pushdown 3 x 8,10,12 (each arm)
- Cable curl 3 x 8,10,12
- Bodyweight calf raise 3 x 15
- Lying leg raises 3 x10

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell flies

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats
- Return the rope back to starting position slow and controlled

Rope straight arm pulldown

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell military press

- Place feet wide on the platform
- 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 (wide stance)

- Focus on your hamstring
- Bring your heel towards your glute
- Lower with a slow controlled motion
- Complete desired reps then repeat on opposite leg

Single leg hamstring curl

- Stand tall, abs engaged and upper arm locked at your sides
- Press the handle down until your elbow is straight
- Bend the elbow to return to the starting position
- Complete desired reps then repeat on the opposite side

Single arm cable pushdown

- Hold bar with an underhand grip
- Curl bar towards your shoulders
- Lower back down and repeat

Bicep cable curl (bar)

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

Calf raise (bodyweight)

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

W1/D2 Full body

It was enough hard, but great as first training.

Pierluigi

Andre

Rifat

W1/D1 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/D2 Full body

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