Name: Playbook - Richard Duchon - W1/D1
Uploaded: 2021-01-18T11:46:58.049Z
Duration: 60 min
Description: W1/D1

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

Jose Saavedra

Great pump, fast but effective way of training!

William Schelling

It was great i feel massive pump in my muscles

Sukhraj

sean

Noah

PARHAM

Ibrahim

Wagner W. WAISHAUPT

Simon Manzanares

It was cool doesn't matter I just have dumbbell to workout

Nelson

Grant

Don't know if it's because this is day 1 but would like more super sets

Taybor

Jose Angel

Awesome bro, first step on a long but good journey 👌

Pete

Sacha

Esteban

Frédéric

Joel

Great start! Feel  like I can go another round!

Marty

JOHAN

Mauricio

Derrik

Awesome pump!!!! Can’t wait for tomorrow’s back sessh

Gabriel

Abdullah

the sets are nice but for a beginner it would cause a bit of difficulity since they dont the starting weight to adjust to. I would like it to be added like the beginners should start at a weight were they could adapt to it and then aim higher!!

Radhwan

Dennis

I enjoyed the first day. Definitely motivated

Good workout... it miss the possibility to set the weight for every set and to adjust the rep of you don’t reach the number of rep per set

Tomaso

Angel

You should be able to mark the weight you use and the rest timer could start automatically when you complete a set

Nico

Bredee

Marko

Dumbbell chest press 4 x 8,8,10,10
Incline dumbbell chest press 4 x 10 
Dumbbell side raises 4 x 15 (last set drop set)
Dumbbell overhead tricep extension 4 x 10 
Single arm tricep extension 4 x 12

-Lay down on a bench while holding a dumbbell in each hand above your body at arms length.
-Lower the dumbbells to the outside of your chest with your elbows at a 45 degree angle to your body.
-Press the dumbbells back to the starting position and full arm extension. 
-Repeat

Dumbbell Chest Press

-Start on a bench with the back inclined to roughly 45 degrees while holding a dumbbell in each hand at arms length above you.
-Lower the dumbbells to the outside of your chest.
-Press the dumbbells back up to full arm extension.
-Repeat

Incline Dumbbell Chest Press

- Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell Side Raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand in front of a cable system using the high pulley.
-Grip the cable with your hand and bring your elbow down to your side.
-Extend your arm until straight activating your tricep muscle.
-Release and return your hand until your arm is at 90 degrees or slightly more.
-Repeat extension

Single Arm Cable Tricep

W1/D1

Wiseley

Oliver

Luis

W1/D2

Nando

Had to use different leg workout as I don’t have the machine equipment still get the burn though

Tara

W1/D3

It would help showing some exercise to warm up

Ronald Burton III

Margarito Gutierrez

W1/D4

David

Fahad

W1/D5

Good but I’m just not a fan of the dumbbell tricep raises, they make my shoulders feel pinched

Jason

W2/D1

Manny

W2/D2

Andrew

W2/D3

Is it ok to change the order of the exercises?

Nandio

Really starting to feel mind to muscle connections.

W2/D4

W2/D5

Great but not a fan of the DB tricep extension, always feels like there’s too much strain on shoulder

W3/D1

Great. Is there a way to track strength improvement?

Doug

W3/D2

W3/D3

W3/D4

W3/D5

Treino muito bom. Começando a 4a semana e os resultados já aparecem, e a carga nos exercícios estão aumentando!!!

W1/D1

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