Name: Playbook - Omar Romero - W2D1 - Strength
Uploaded: 2023-12-12T10:25:06.502Z
Duration: 45 min
Description: W2D1 - Strength

3x8 chin-ups 
3x15 dumbbell Arnold press
3x15 bent over dumbbell row 
3x15 pushups
3x15 dumbbell lateral raises

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

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

Push up

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

W2D1 - Strength

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W2D2 - Base + Core

W3D1 - Strength

W3D2 - Base + Core

W4D1 - Strength

W4D2 - Base + Core

W5D1 - Base

W5D2 - Strength

W5D3 - Speed

W6D1 - Base

W6D2 - Strength

W6D3 - Power

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W7D2 - Strength

W7D3 - Speed

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W8D2 - Strength

W8D3 - Power

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W9D2 - Strength

W9D3 - Long Tempo

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W10D2 - Strength

W10D3 - Power

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W11D2 - Strength

W11D3 - Long Tempo

W12D1 - Base

W12D2 - Shakeout

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