Name: Playbook - Richard Duchon - W1/D4
Uploaded: 2021-01-18T11:47:01.961Z
Duration: 60 min
Description: W1/D4

It would help showing some exercise to warm up

Luis

Ronald Burton III

Margarito Gutierrez

Josh

Manny

Austin

Clinton

Seated shoulder press 4 x 10 
Machine chest press 4 x 10,10,12,12
Single arm dumbbell row 4 x 10 
Single arm cable side raise 4 x 12
Dumbbell chest fly 4 x 12

Superset:
Cable bicep curl 4 x 10 
Tricep dips 4 x 10

- 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

- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

Single Arm Dumbbell 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

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

- Start by standing tall, holding a cable bar with palms up 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 bar back to your hips after reaching close to shoulder height.

Cable Bicep Curl

-Sit on a bench sideways placing your hands on the edge of the bench outside your body width.
- Support your body weight with your arms and shift your butt off the bench until nothing is under your butt.
-Lower yourself towards the ground keeping your elbow behind you and banding your arms to 90 degrees or slightly more while keeping your body close to the bench.
-Press yourself up until your arms are at full extension and your triceps are activated.
-Repeat

Tricep Dips

Superset

W1/D4

Love it! Great pump and great exercises 🤍

Ratib

Alejandro

W1/D1

Wiseley

Oliver

W1/D2

Nando

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

Tara

Sukhraj

W1/D3

David

Fahad

Jose Angel

W1/D5

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

Jason

W2/D1

Wagner W. WAISHAUPT

Derrik

W2/D2

Andrew

W2/D3

Is it ok to change the order of the exercises?

Nandio

Really starting to feel mind to muscle connections.

Dennis

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/D4

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