Name: Playbook - Oliver Forslin - W1/D3 Full body
Uploaded: 2021-08-25T14:36:32.679Z
Duration: 45 min
Description: W1/D3 Full body

David

Pierluigi

Isam

Thomas

Amanda

Kaeshaun

Underbar träning/program som ger fina resultat🙌🏼🤗

Jeanette

John

Moises

Hawkar

Nardin

Colby Fellows

I like how everything is just given…so easy especially when you’re not super knowledgeable about physical fitness and where to start. Although, the directions compared to what’s shown thro the clip, can be different in terms of form and how to approach the workout.

Levi

Luan

- Pushups 3 x 8,10,12
- Chest press machine 3 x 8,10,12
- Wide grip lat pulldown 3 x 8,10,12
- Upright row 3 x 8,10,12
- Dumbbell goblet squats 3 x 8,10,12
- Single leg glute kickback 3 x 8,10,12 (each leg)
- Single arm rope pulldown 3 x 8,10,12 (each arm)
- Rope cable curl 3 x 8,10,12
- Single leg calf raises 3 x 8,10,12 (each leg)
- Hanging knee raises 3 x 8

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up

Push ups

- Press the handles forward
- Focus on squeezing your chest as you press forward
- Lower back to starting position

Chest press machine

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright row (EZ bar)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Get into position and place the bottom of your foot on the foot pedal
- Push back and up with your foot and extend your leg upwards
- Lower your leg back down
- Continue for the desired amount of reps and then switch legs

Single leg glute kickback (machine)

- Start with your arm at about 90 degrees 
- Extend at your elbow bringing the rope down
- Bend the elbow and control weight back to starting position
- Complete reps then work the opposite side

Single arm rope tricep pulldown

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

- Stand on one foot
- Lift up onto your toes and engage your calf
- Pausing at the top
- Lower back down to a stretch through the calf
- Complete desired reps then repeat on the opposite leg

Single leg calf raise (bodyweight)

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee raises

W1/D3 Full body

Dude this workout was great! Especially since I’m just now getting back into the gym again. It was 10/10 😎

Jose Medrano Castro

It was enough hard, but great as first training.

Andre

W1/D1 Full body

Alberto

Alejandro

W1/D2 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/D3 Full body

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