Name: Playbook - Penny Barnshaw - WK5/D2 23/11-Full Body
Uploaded: 2024-02-22T02:30:26.449Z
Duration: 60 min
Description: WK5/D2 23/11-Full Body

Gina

Madeleine

Happy Wednesday ✌️

W/up-5-10 minutes of general cardio

23/11-Workout Details 😅

Single Set 1
BB Incline Bench Press 4 x 10 reps
(Dumbbell option – Incline DB Chest Press)
https://www.youtube.com/watch?v=AdGrrKePJ0A

Single Set 2
BB Reverse Lunge 4 x 10 e/s
(Dumbbell Option – DB Reverse Lunge)
https://www.youtube.com/watch?v=unIDBAjml5M

Single set 3
Barbell Good Morning 3 x 12 reps
(DB Option – DB Good Morning)
https://www.youtube.com/watch?v=tz6_pA__fJc

Single Set 4
Barbell Row 3 x 8 reps
(Dumbbell Option -DB Bentover Row)
https://www.youtube.com/watch?v=qOqYbxtDC2U

Single Set 5
Front Raise Drop Set
3 Rounds
DB Front Raise 12 reps
Drop the weight by 30-50% and immediately perform another set of 12-15 reps

Superset 6BB Bicep Curl 3 x12-15 reps
(Dumbbell option – DB Bicep Curl)
https://www.youtube.com/watch?v=RmUv2y7XAiY

Superset 7
Seated DB Knee Ups 3 x 15 reps
*modify to no weight or In & Out Abs 
https://www.youtube.com/watch?v=GUt2EyCLu-4

Barbell Incline Chest Press

Barbell Reverse Lunge (R) Side

Barbell Reverse Lunge (L) Side

Barbell Reverse Lunge

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

3 Rounds
DB Front Raise x12 reps then
drop the weight by 30-50% and immediately perform another set of 12-15 reps

Dumbbell Standing Front Raise

Front Raise Drop Set

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Seated Dumbbell Knee Ups

WK5/D2 23/11-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

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

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

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 🥵🥵♥️

WK5/D2 23/11-Full Body

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