Name: Playbook - Oliver Forslin - W4/D5 Full body
Uploaded: 2021-11-13T16:20:48.868Z
Duration: 45 min
Description: W4/D5 Full body

Steven

Day 5 Fullbody

- Pushups 3 x failure
- Wide grip lat pulldown 3 x 12
- Chest press machine 3 x 12
- Mid grip lat pulldown 3 x 12
- Upright row 3 x 12
- Dumbbell goblet squat 3 x 8
- Leg curl 3 x 12

- 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

- 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

- 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
- 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

- 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

- 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

W4/D5 Full body

David

Mario

W1/D1 Lower

Stephen

Enoch

W1/D2 Full body

W1/D3 Core

Kevin

W1/D4 Upper

Nardin

W1/D5 Full body

Maxwell Ashley

W2/D1 Lower

Good pump 

Thanks Oliver 

Regards Aurora from  🇨🇦

W2/D2 Full body

W2/D3 Core

W2/D4 Upper

W2/D5 Full body

W3/D1 Lower

W3/D3 Core

great way to focus on all the body!! great way to start the week!!!

W3/D2 Full body

W3/D5 Full body

W3/D4 Upper

great way to start the week!! good for legs!!

W4/D5 Full body

Community

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