Name: Playbook - Quin Bruce - W1/D3 Full body
Uploaded: 2023-01-06T22:22:35.432Z
Duration: 60 min
Description: W1/D3 Full body

Superset*
-Bench press
-DB chest flies 

Superset*
-Pull ups 
-Push ups 

Superset*
- Hammer curls with rope
- Supinated tricep extension 

Superset*
-Leg press
-Heel elevated deadlift

- DB walking lunges

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

Bench Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides, opening your chest
- Bring dumbbells back together, squeezing your chest

Dumbbell Chest Flies

Superset

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Start in a high plank position, with your hands just outside the shoulders 
- Bend at the elbows to lower your chest to the floor
- Keep your core tight as you come down 
- Extend your arms, engaging your chest as you press yourself up

Push-up

- Hold the rope with your palms facing each other 
- Keep your core engaged
- Curl the rope up, engaging your biceps
- Pause at the top and lower slowly

Cable Rope Hammer Curls

- Start with your arms bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbows and control the weight back to starting position

Supinated Tricep Extension

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Elevated your heels
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Heel Elevated Dumbbell Deadlift

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

15 reps each side

W1/D3 Full body

Community

More workouts from Quin Bruce