Name: Playbook - Penny Barnshaw - WK3/D1 7/11-Full Body
Uploaded: 2024-02-22T02:30:26.367Z
Duration: 60 min
Description: WK3/D1 7/11-Full Body

Happy Monday 😅

*If you are new to this program, please refer back to WK1/D1-24/10

7/11-Workout Details ✌️

W/up-5-10 minutes of general cardio 

Single Set 1
BB Bench Press 4 x 12 reps (+ 2 w/up sets)
(Dumbbell Option – DB Chest Press)
https://www.youtube.com/watch?v=Y2NevF_Bq9Y

Single Set 2 
BB Reverse Lunge 3 x 12 reps e/s
https://youtu.be/ts2Vl_hWSv8
Single Set 3
BB Front Squat 3 x 8 reps
(Dumbbell Option -DB Front Squat)
https://www.youtube.com/watch?v=IV-qve_xYnQ

Single Set 4
Pullups 3 x Max Reps
*Modify to BB Pullups 
https://youtu.be/zizaNd1aaC4
*Dumbbell Pullover
https://www.youtube.com/watch?v=gEq2Op8WHnI

Superset 5
5a.BB Shoulder Press 3 x 8-10 reps
5b.BB Upright Row 3 x 10-12 reps
(DB Option -Db Shoulder Press & DB Upright Row)
https://www.youtube.com/watch?v=ogfAyk08j4Q
https://www.youtube.com/watch?v=IKnpT1Yqv5E

Single Set 6
DB Recline Curl 3 x 12 reps

Single Set 7
AB Wheel Rollout 3 x 10 reps
*Modify to Plank Hand Walk
https://www.youtube.com/watch?v=1sEhVRE9Pv4

- 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

Barbell Reverse Lunge (R) Side

Barbell Reverse Lunge (L) Side

Barbell Reverse Lunge

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Pull-ups

5a.BB Shoulder Press 3 x 8-10 reps
5b.BB Upright Row 3 x 10-12 reps

(DB Option)
Db Shoulder Press
https://www.youtube.com/watch?v=ogfAyk08j4Q

DB Upright Row
https://www.youtube.com/watch?v=IKnpT1Yqv5E

- 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 shoulder press

- 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

Superset 5

Dumbbell Recline Curl

*Modify to Plank Hand Walk
https://www.youtube.com/watch?v=1sEhVRE9Pv4

Ab Rollout

WK3/D1 7/11-Full Body

Marissa

Dawn

Legit LOVE your workouts. Been following you for a while & they NEVER disappoint 💛

WK1/D1-24/10 Full Body

Great one again! Although I didn’t know how many sets and reps to do for the dumbbell raises so I did 12 reps 3 sets.

Joanne

WK1/D2-26/10-Full Body

Gina

Cherie Ashby

WK1/D3-28/10-Full Body

WK2/D1 31/10-Full Body

My abs were shaking by the end of those weighted planks.🔥 Feelin it!

WK2/D2 1/11-Full Body

WK 2/D3 2/11-Full Body

Madeleine

Thanks so much for these workouts. I love them!

WK 3/D2 9/11-Full Body

WK3/D3 11/11 – Full Body

WK4/D1 14/11 Full Body

WK4/D2 16/11-Full Body

WK4/D3 18/11-Full Body

WK5/D1 21/11-Full Body

WK5/D2 23/11-Full Body

That was great loveeeeed the woodchops. Makes my belly feel strong

WK5/D3 25/11-Full Body

WK6/D1 28/11-Full Body

WK6/D2 30/11 – Full Body

WK6/D3 2/12 – Full Body

Veronica

WK1/D1 16/01-Full Body

WK1/D2 18/01-Full Body

Triceps were burning on the pull down, loved the close grip bench press.😘

Erin

Abby

WK1/D3 20/01-Full Body

WK2/D1 23/1-Full Body

WK2 D2 25/01-Full Body

WK2/D3 27/01-Full Body

WK3/D1 30/01- Full Body

WK3/D2 01/2-Full Body

I’m really loving this full body series!! 💪🏼♥️♥️

WK3/D3 03/02-Full Body

WK4/D1 06/02-Full Body

WK 4/D2 08/02-Full Body

WK4/D3 10/02-Full Body

WK5/D1 13/02-Full Body

WK5/D2 15/02-Full Body

WK5/D3 17/02-Full Body

WK6/D1 20/02-Full Body

Those last 2 rounds killed me 🥵🥵♥️

WK3/D1 7/11-Full Body

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