Name: Playbook - Quintell McCroy - Week 1-3 day 1
Uploaded: 2023-04-29T00:49:40.599Z
Duration: 70 min
Description: Week 1-3 day 1

Great workout especially since I’m getting back into the gym.

Leona

Tough for my second day but I pulled through tomorrows another day

Bryan Atlas

Welcome to the program week ! Please bring water to the workout and stretch before and after the workout is over !

You’ll get on the treadmill and put the incline on 13 , speed on 2.3-3.4 and walk for 15 minutes

Treadmill incline walk

This workout will be done by taking the weights and placing them by your side and then bringing them up so that your arm makes a 90 degree angle and back down

Dumbell hammer curl

You will start with the weights by your side and you will raise them up in a lateral motion until your arms are straight out and back down . If you are a beginner I would recommend 5-8lb dumbells .

Dumbell lateral raise

- seated position, focusing on your delts 

- Raise the dumbbells engaging the back of your shoulders

Seated dumbbell flies

Sit down with dumbells in your lap , raise them at a 90 angle and press them in the air to engage chest , shoulders and back

Seated dumbbell overhead press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Week 1-3 day 1

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