Name: Playbook - Richard Duchon - W1/D3
Uploaded: 2021-01-18T11:45:44.287Z
Duration: 60 min
Description: W1/D3

You should add a note for each exercise. Could be useful for remember things about our session.

Andrea

Jordan

Wiseley

Ralph

Fabian

Emad

Javier

Darius

Ahmed

Pawel

Hec Breezy

Christian

Incline dumbbell chest press 4 x 8,8,10,10
Bent over barbell row 4 x 10
Seated dumbbell shoulder press 4 x 10
Machine chest press 3 x 10 
Seated cable row 3 x 10 
Single arm cable side raise 3 x 15

Superset:
Dumbbell hammer curl 3 x 12
Cable tricep pushdown 3 x 12

-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

- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Bent-over Barbell

- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Dumbbell Shoulder Press

- Select the weight you would like to use, then adjust seat bottom and back so that handles are at mid-chest.
- Select hand position that allows hands to finish in front of the shoulders.
- Push handles forward until your arms are fully straightened.

Machine Chest Press

- For this exercise you will need access to a low pulley row machine with a V-bar. Note: First sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscle hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat

Seated Cable Row

-Stand in front of a low cable pulley with a single handle attached.
-Grip the handle in hand and then raise your hand to your side until at head height.
-Lower your hand back to the starting position.
-Repeat

Single Arm Cable Side Raise

- Start by standing tall, holding a dumbbell in each hand with palms facing inward and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the dumbbells back to your hips after reaching close to shoulder height.

Dumbbell Hammer Curl

-Stand with feet shoulder width apart in front of a high cable pulley system with the rope attachment.
-Grasp the rope in each hand while keeping your elbows at your sides and extend your arms. (activating the tricep)
-Release the tricep extension and return your hands to the starting position. 
-Repeat.

Cable Tricep Pushdown

Superset

W1/D3

Jack

Move camera around. We could see better e your movement.

Dany

W1/D1

Abdullah

Chetan

W1/D2

Ryan

W1/D4

W2/D1

W2/D2

Venish

W2/D3

W2/D4

W3/D1

Andy

W3/D2

W3/D3

Let me type in my weight and this app is killer! - Just like the workouts!

Derick Suttner

W3/D4

W4/D1

Possibility to type in the used weight.
Would be perfect 🙌🏾

W4/D2

Let me type in the uswd weight anywhere, bro

W4/D3

Finished the 4 week 4 day split and it’s by far one of the best workout programs I’ve joined

W1/D3

Community

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