Name: Playbook - Richard Duchon - W1/D4
Uploaded: 2021-01-18T11:46:17.639Z
Duration: 60 min
Description: W1/D4

Joel

Darien

Eddie Torres

Sydney

Great workout. It'll be good to have different variations for home workout settings.

Nazrul

Burhaan

Reed

Yovanjel

I’m really enjoying these workouts, Shame your silent Richard 😞 haven’t replied to my email.

Tara

Durkin Powers

Richie

Andy

Another awesome workout, I’m loving the skull crushers such a burn.

Najib

Cole Nathaniel Plants

Richard Feran

Mubarak Abdulla

Dumbbell shoulder press 4 x 10 (last set drop set)
Machine chest press 4 x 10,10,12,12
Single arm cable side raise 4 x 12
Incline dumbbell chest press 4 x 10
Dumbbell chest fly 4 x 12
Ez-bar skullscrusher 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

-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 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

- 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

- Lay flat on a bench, holding an ez bar (or bent bar).
- Bend at the elbows so the bar go toward your head, stopping before your forehead.

EZ-Bar Skull Crusher

-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

W1/D4

Amazing! Thank you very much for providing this outstanding program! Much appreciate it bro!

Thiago

Good workout. Add some stretching and cardio to it.

brooke slattery

W1/D1

Nandio

W1/D2

Nelson

Adrian

W1/D3

Fabian

In general, just a perfect workout plan targets every muscle 2x a week and not hard for a beginner to do. Thanks Richard )

Mina

W1/D5

Doug

Gerson

W1/D6

W2/D1

Would like the workouts to switch up instead if the same ones every time

Joshua Milam

W2/D2

Great. I am enjoying my workouts using your 6 day split program 😍😍

Hussein

Good workout but still have to improvise on my workouts due to minimal equipment but still awesome workouts I get from

W2/D3

Less pump, part my fault should introduce new workouts

W1/D4

Community

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