Name: Playbook - Penny Barnshaw - Full Body
Uploaded: 2024-02-22T02:30:26.364Z
Duration: 60 min
Description: Full Body

Joanne

Ended up adding weight instead of backing off... ugh

Amber

Workout Details 

Superset 1
1a.BB Bench Press 4 x 8 reps
1b. Bench Dips 4 x 12-15 reps

Superset 2
2a.BB Deadlift 3 x 8 reps
2b.Chest Supported Reverse Fly 3 x 12 reps

Superset 3
3a.BB Bentover row 3 x8-10 reps
3b.Goblet Lateral Lunge 3 x 12reps

Triset 4
4a. Double DB Tricep Extension 3 x 8 reps 
4b. Close Grip Bench Pushups 3 x 10 reps 
4c. BB Upright Row 3 x 12 reps

Single Set 5
DB Russian Twist 3 x 30 secs work/30 secs rest

1a.BB Bench Press 4 x 8 reps
1b.Bench Dips 4 x 12-15 reps

*if you have access to parallel dips bars or an assisted dip machine you may use that instead of a bench for dips

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

Bench Dips (Legs Extended)

Superset 1

2a.BB Deadlift 3 x 8 reps
2b.Chest Supported Fly 3 x 12 reps

Barbell Deadlift

Dumbbell Chest Supported Reverse Fly

Superset 2

3a. BB Bentover Row
3 x 8-10 reps
3b. Goblet Lateral Lunge 
3 x 12 reps

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Dumbbell Lateral Lunge Shift

Superset 3

4a.Double DB Tricep Extension 3 x 8 reps 
4b.Close Grip BenchPushups
 3 x 10 reps 
4c. BB Upright Row 3 x 12 reps

Double Dumbbell Seated Tricep Extension

Close Grip Bench Push-up

- 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

Barbell upright row

Triset 4

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Full Body

Full Body Circuit

Full Body Standing Strength Circuit

Full Body Compound Workout

Loveee this workout. Heart rate up as well as weights. Thanks

Cherie Ashby

Full Body Conditioning

Billie

Awesome. Proper look forward to these workouts!

Made each round 4 sets, dropped weight by 50%. Was good to just go thru the motions without trying to push myself

Gina

Terri

I recognized I really struggle with taking time off and taking it down as in a deload workout- I kept adding weight to make the set "count." :(

Full Body

Community

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