Name: Playbook - Quin Bruce - W5/D3 Full body
Uploaded: 2023-01-07T02:01:58.050Z
Duration: 60 min
Description: W5/D3 Full body

Superset:
-Incline bench press
-Incline chest flies 

Superset:
-Machine flies 
-Machine reverse flies 

Superset:
-DB shoulder press 
-Barbell lateral raises 

Superset:
- DB split squat 
- Box jumps

- Leg extensions

- Grab the bar slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar up to starting position, engaging your chest

Incline Bench Press

- On an incline 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 Incline Chest Flies

Superset

- Sit up tall and relax your neck and shoulders
- Your feet should be flat on the floor
- Grab the handles so that your palms are facing forward
- Bring the handles together in front of your chest with a slow, controlled movement
- Keep a slight, soft bend in the elbows with wrists relaxed
- Pause for one second once your arms are fully "closed" in front of your chest
- Open your chest, bringing the handles slowly back to the starting position, keeping posture strong and upright

Machine Chest Flies

- Sit on the pad facing the rear delt machine and plant your feet firmly on the ground
- Your chest should be pressed up against the chest pad and your back should be straight
- Grab the inside horizontal handles with your palms facing down
- Your arms should be slightly bent
- Contract your rear deltoids to bring the handles back until they are roughly in line with your shoulders
- Squeeze your rear delts hard in this position and slowly return to the starting position

Machine Reverse Flies

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Hold the bar with your hand centered
- Keeping a slight bend at the elbow, raise the bar laterally to shoulder height
- Lower the bar with control
- Complete desired reps then repeat on the opposite side

20 reps each side

Barbell Lateral Raise

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Holding a dumbbell in each hand
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

Dumbbell Split Squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
or carefully hopping back down

Box Jumps

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

W5/D3 Full body

More workouts from Quin Bruce