Name: Playbook - Richard Brindley - W7/D5 Hypertrophy
Uploaded: 2023-01-04T17:23:19.899Z
Duration: 50 min
Description: W7/D5 Hypertrophy

WORKOUT DETAILS:
Upper body, lower body & core 
- Barbell Ab Roller
- Bench Press (3 sec pause)
- Back Squats
- Dumbbell Romanian Deadlift
- Dumbbell Front Raises
- Dumbbell Lateral Raises
- Tricep Kickbacks
- Pulls Ups

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

1. Kneeling on floor gripping barbell just outside shoulder width.
2. Keeping your back and arms straight.
3. Roll barbell out in front of you.
4. Engaging your core roll the barbell back towards your knees.

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

Barbell Ab Roller

1. Start by lying down with the barbell directly above you.
2. Bring your elbows in slightly.
3. Lower down to your chest and hold for 3 seconds.
4. Press up engaging your chest.

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

Bench Press (3 sec hold)

1. Grip the bar just outside shoulder width.
2. Plant your feet at hip-width. Point your toes slightly outwards. 
3. Take a deep breath, brace your core and begin to drop into a deep squat, slowly sitting your hips back and bending your knees. Drop until - at minimum - your upper legs are parallel to the floor or - at maximum - your hamstrings touch your calves.
4. Push through the floor with your heel, straighten your legs and extend your hips to get back to starting position.

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

Back Squats

1. Start with dumbbells in your hands
2. Slowly lower the weight towards your knees (with a slight bend in your knees), bending at the hips and keeping your back straight.
3. Lower weight until you feel a slight stretch in your hamstrings
4. Drive your hips forward and use your hamstrings to power back to starting position.

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

Dumbbell Romanian Deadlift (RDL)

1. Hold the dumbbells in front of your legs with palms facing down. 
2. Raise the dumbbells up to shoulder height, contracting shoulders. 
3. Keep steady and avoid swinging.
4. Slowly lower back to starting position.

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

Dumbbell Front Raises

1. Keep a slight bend at the elbow.
2. Raise your arms up to shoulder height. 
3. Hold and contract.
4. Lower with a slow and controlled movement.

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

Dumbbell Lateral Raises

1. Hinge forward keeping a bend at your knee.
2. Holding dumbbells in each hand and arms bent to 90 degrees at your sides.
3. Contract your tricep and push the dumbbell back and up, until your arm is fully extended. Keep your upper arm in a fixed position throughout.
4. Slow and controlled, lower the dumbbell 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.

Tricep Kickbacks

1. Pull yourself upwards until your chin is above the bar.
2. As slow as possible, lower yourself.

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

Negative Pull Ups

W7/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

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

W7/D5 Hypertrophy

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