Name: Playbook - Penny Barnshaw - WK4/D2 16/11-Full Body
Uploaded: 2024-02-22T02:30:26.403Z
Duration: 60 min
Description: WK4/D2 16/11-Full Body

Happy Wednesday ☀️

W/Up-5-10 minutes of general cardio

16/11-Workout Details ✌️

Single Set 1
BB Incline Bench Press 4 x 8 reps
(Dumbbell option – Incline DB Chest Press)
https://www.youtube.com/watch?v=AdGrrKePJ0A

Single Set 2
BB Reverse Lunge 4 x 8 e/s
(Dumbbell Option – DB Reverse Lunge)
https://www.youtube.com/watch?v=unIDBAjml5M

Single Set 3
DB RDL’s 3 x 12 reps

Single Set 4
Chinups 4 x Max Reps
*Modify to BB Chinups /Underhand Grip Inverted Row / Underhand Grip  Lat Pulldown/Banded Lat Pulldown/Dumbbell Pullover

Super Set 5
5a.Standing DB Lateral Raise 3 x 10-12 reps
5b.Standing DB Front Raise 3 x 10-12 reps

Single Set 6
DB Bicep Curl 3 x 12 reps

Single Set 7
DB Situps (5 Rounds)
30 secs work/30 secs rest

Barbell Incline Chest Press

Barbell Reverse Lunge (R) Side

Barbell Reverse Lunge (L) Side

Barbell Reverse Lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

5a.Standing DB Lateral Raise 
3 x 10-12 reps
5b.Standing DB Front Raise 
3 x 10-12 reps

Dumbbell Standing Lateral Raise

Dumbbell Standing Front Raise

Superset 5

Standing Dumbbell Bicep Curl

Dumbbell Situp

WK4/D2 16/11-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/D1 14/11 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/D2 16/11-Full Body

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