Name: Playbook - Penny Barnshaw - WK4/D1 14/11 Full Body
Uploaded: 2024-02-22T02:30:26.394Z
Duration: 60 min
Description: WK4/D1 14/11 Full Body

Happy Monday ✌️

W/up-5-10 minutes of general cardio

14/11-Workout Details 😅
Single Set 1
BB Front Squat 4 x 8 reps
(Dumbbell Option- DB Front Squat
https://www.youtube.com/watch?v=IV-qve_xYnQ

Single Set 2
Landmine Close Grip Row 4 x 8 reps
(Dumbbell Option- Single DB Row
https://www.youtube.com/watch?v=px5V8mtPWhY

Single Set 3
BB Hip Thrust 3 x 10 reps
(DB Option -DB Hip Thrust)
https://www.youtube.com/watch?v=RofqsGiiiNY

Single Set 4
Seated Arnold Press 4 x 8 reps

Single Set 5
BB Curl 21’s x 2 rounds
7 reps bottom to half way
7 reps halfway to top
7 full reps

Single Set 6
Double DB Tricep Extension 
3 x 10 reps

Single Set 7
Single Leg Deficit Calf Raises 
3 x 12 e/s

- 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

Landmine Close Grip Bentover Row

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

Complete 7 reps from bottom to midway then immediately into 7 reps from top to midway then finish the set with 7 full repetitions

BB Curl from Bottom to Midway

BB Curl from Top to Midway

BB Curl Full Reps

Standing Barbell Curl 21’s

Double Dumbbell Seated Tricep Extension

Single Leg Deficit Calf Raises (L) Side

Single Leg Deficit Calf Raises (R) Side

Single Leg Deficit Calf Raise

WK4/D1 14/11 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

WK3/D1 7/11-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/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 🥵🥵♥️

WK6/D2 22/02-Full Body

WK6/D3 24/02-Full Body

WK4/D1 14/11 Full Body

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