Name: Playbook - Richard Brindley - W10/D5 Hypertrophy
Uploaded: 2023-01-04T17:23:19.917Z
Duration: 50 min
Description: W10/D5 Hypertrophy

WORKOUT DETAILS:
Upper body, lower body & core 
- High Plank
- Barbell Lunges
- Cable Kickbacks
- Farmers Walk
- Dumbbell Bent Over Row
- Zottman Curls
- Skullcrushers
- DB Curl To Overhead Press

*Always choose weight/resistance that's comfortable and controllable.

1. Hands directly under your shoulders.
2. Back is not completely flat, upper back slightly rounded and crunch your abs.
3. Keep entire body high and tight as you hold position for set time.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

High Plank

1. Start with a barbell on your upper back.
2. Step forward with the first leg and lower down until both knees are at 90 degrees.
3. Bring back leg even with the first then step forward with this leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Walking Lunges

1. Stand with your legs shoulder width apart and hold cable machine.
2. Lock and engage your glute.
3. Push your lifted leg backwards and upwards as far as your can.
4. Slowly return your contracted leg and glute back to starting position.
3. Repeat on opposite leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Cable Kickbacks

1. Stand upright and hold a pair of dumbbells by your side.
2. Walk and keep your core activated. 
3. Try to keep the dumbbells at the same height and do not let your shoulders slouch.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Farmers Walk

1. Hinge at the hips to lean forward.
2. Your knees should be slightly bent.
3. Pull the dumbbells up keeping your elbows close to your body.
4. Contract back muscles as you pull up.
5. Lower DB’s back to starting position in a controlled motion.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Bent Over Row

1. Curl the dumbbells up.
2. Rotate your wrists at the top.
3. Lower the weights with your palms facing the ground.
4. Focus on a slow controlled movement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Zottman Curl

1. Lie down on a flat bench and hold an EZ Bar straight above you, with your palms facing up just inside shoulder width.
2. Slowly begin to lower the bar by letting your hands fall to the top of your head. Keep your upper arm in a fixed position.
3. When the bar lightly reaches the top of your head and your triceps are fully stretched. 
4. Briefly hold before pressing the weight back up into starting position, contracting your triceps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

EZ Bar Skullcrushers

1. Start with the dumbbells by your side.
2. Curl the dumbbells up to full flexion. 
3. Then press the dumbbells straight up.
4. Lower back with a slow controlled motion.
5. That’s 1 Rep — Finished desires reps.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

DB Curl To Overhead Press

W10/D5 Hypertrophy

W1/D1 Push Day

W1/D2 Pull Day

W1/D3 Leg Day

W1/D4 Active Recovery

W1/D5 Hypertrophy

Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

Ashley Rudd

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Leg Day

W2/D4 Active Recovery

W2/D5 Hypertrophy

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg Day

W3/D4 Active Recovery

W3/D5 Hypertrophy

W4/D1 Push Day

W4/D2 Pull Day

W4/D3 Leg Day

W4/D4 Active Recovery

W4/D5 Hypertrophy

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Leg Day

W5/D4 Active Recovery

W5/D5 Hypertrophy

W6/D1 Push Day

W6/D2 Pull Day

W6/D3 Leg Day

W6/D4 Active Recovery

W6/D5 Hypertrophy

W7/D1 Push Day

W7/D2 Pull Day

W7/D3 Leg Day

W7/D4 Active Recovery

W7/D5 Hypertrophy

W8/D1 Push Day

W8/D2 Pull Day

W8/D3 Leg Day

W8/D4 Active Recovery

W8/D5 Hypertrophy

W9/D1 Push Day

W9/D2 Pull Day

W9/D3 Leg Day

W9/D4 Active Recovery

W9/D5 Hypertrophy

W10/D1 Push Day

W10/D2 Pull Day

W10/D3 Leg Day

W10/D4 Active Recovery

W10/D5 Hypertrophy

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