Name: Playbook - Richard Brindley - W6/D5 Hypertrophy
Uploaded: 2023-01-04T17:23:19.903Z
Duration: 50 min
Description: W6/D5 Hypertrophy

WORKOUT DETAILS:
Upper body, lower body & core 
- Hanging Knee Raises
- Front Squats (3 sec pause)
- KB Reverse Lunge To Halo 
- Box Jumps
- Close Grip Lat Pulldown (Overhand)
- Skull-Crusher To Close Grip Press
- DB Pulse To Arnold Press
- Dead Bug To Dumbbell Press (Single) 

*Customise weight/resistance to your preference.

1. Keeping your core tight.
2. Raise your knees up as high as possible toward your armpits.
3. Avoid swinging.

Hanging Knee Raises

1. Stack your shoulders hips and heels over each other.
2. Maintain stability and lower down slowly.
3. Don't allow yourself to lean forward, keep your chin and eyes up.
4. Press up through your heels.

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

Front Squat (3 second pause)

1. Hold a kettlebell in one hand.
2. Take one giant step back. 
3. Drop your back knee towards the floor until both legs are bent at 90 degrees
4. Stand back up to the starting position
5. Extend kettlebell overhead and around in a halo movement.

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

KB Reverse Lunge To Halo (Single)

1. Stand a few inches in front of the box.
2. Press hips back, lower down and jump on top of the box.
3. Aim to land softly on the box.
4. Complete the movement by standing up tall before stepping down with one foot at a time back into starting position.

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

Box Jumps

1. Grab the bar with a close overhand grip.
2. Pull down towards the top of your chest.
3. Keep your elbows close to your body.
4. Engage your lats as you pull.
5. Extend your arms to return the bar to starting position.

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

Close Grip Lat Pulldown (Overhand)

1. Lying back with your arms extended above your shoulders.
2. Push the bar to the ceiling, keeping a close grip and contracting your chest muscles.
3. Bend at the elbow lowering the bar toward the top of your head.
4. Extend your arms back up to starting position. 
5. Completed desired reps.

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

Skull-Crusher To Close Grip Press

1. Start with your palms facing you.
2. Press the dumbbells overhead rotating your wrists/arms as you press up.
3. Palms will be facing forward at the top.
4. Reach full extension and reverse the motion as you come downs
5. Then press up directly in front of your face.
6. This is 1 Rep - complete desired reps.

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

DB Pulse To Arnold Press

1. Lay on the bench, with your legs up and bent at 90 degrees.
2. Raise one dumbbell upright above you with your arms extended.
3. Slowly lower the dumbbell until it touches the outside of your chest and your pectorals are stretched.
4. Contracting your pectorals, press the dumbbells back up into starting position with your arms fully extended again.

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

Dead Bug To Dumbbell Press (Single)

W6/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

W6/D5 Hypertrophy

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