Name: Playbook - Richard Brindley - W8/D5 Hypertrophy
Uploaded: 2023-01-11T01:10:25.036Z
Duration: 50 min
Description: W8/D5 Hypertrophy

WORKOUT DETAILS:
Upper body, lower body & core 
- Butterfly Sit Ups
- Bulgarian Split Squat
- Seated Abductor’s
- Incline Barbell Bench Press
- Mid Cable Fly’s
- Dumbbell Shrugs
- Overhead Dumbbell Ext

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

1. Lay on the ground with knees bent & the soles of your feet together.
2. Come up and touch your feet.
3. Go back in a controlled motion.
4. Engage your core.

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

Butterfly Sit Ups

1. Hold a dumbbell in each hand and stand upright, facing away from the side of a flat bench.
2. Lift one foot up and put the top of it flat down on the bench behind you.
3. Squat down on your planted leg by dropping your hip and bending your knee, at 90 degree angle.
4. Briefly pause at the bottom of the squat.
5. Push through your heel and glute to extend your hips and straighten your leg back up into starting position. 
6. Keep your hip, knee and ankle in line throughout.

Tip: Keep your planted foot relatively close to the bench to maximise your glute engagement.

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

Bulgarian Split Squat

1. Keeping your feet aligned with your knees.
2. Push out your legs against the pad.
3. Ensure your movement against the resistance is smooth and controlled.

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

Seated Abductor

1. Hands should be slightly outside shoulder width.
2. Lower the bar to the chest actively stretching your chest muscles.
3. Press the bar upward by extending your elbows.

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

Incline Bench Press (Barbell)

1. Keep your core tight and your back straight. 
2. Bring your hands up and together squeezing your pecs.
3. Slowly guide the weight 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.

Mid Cable Flys

1. Keeping your arms straight, roll your shoulder back.
2. Shrug your shoulders up towards your ears.
3. Pause for full contraction.
4. Repeat the other 50% of reps in the other direction.

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

Dumbbell Shrugs

1. Keep your elbows close to your temples.
2. Bend at the elbows to lower dumbbell down behind your head.
3. Extend your arms engaging your triceps to bring the dumbbell back up.

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

Dumbbell Overhead Tricep Extension

W8/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

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

W8/D5 Hypertrophy

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