Name: Playbook - Richard Duchon - W2/D1
Uploaded: 2021-01-18T11:46:49.943Z
Duration: 45 min
Description: W2/D1

Nikita

Aiden Brubaker

Bench press 4 x 8,8,10,10
Lat pulldown or weighted pull- up  4 x 10,10,12,12
Cable chest fly 4 x 10,10,12,12
Bent over barbell row  4 x 8,8,10,10
Dumbbell side raise 5 x 12,12,15,15,15

Superset:
Ez-bar bicep curl 4 x 10 
Ez-bar skullcrusher 4 x 10 

Abs:
Hanging leg raises 4 x 10 
Reverse ab crunch 3 x 10

- Lie on the bench with your eyes under the bar
- Grab the bar with a medium grip-width (thumbs around the bar!)
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest
- Press the bar back up until your arms are straight

Bench Press

- Start by sitting tall, with your hands slightly wider than shoulder width apart on the lat pulldown bar, and legs locked in.
- Without leaning back, pull the bar to your collar bone and squeeze your shoulder blades together before reaching back toward the ceiling.

Lat Pulldown

- Start by standing tall, with feet staggered, and a cable handle in each hand.
- Bring your hands together, then slowly let the the weight pull your arms back, elbows soft.
- Reach backward until your upper arm is even with your shoulder, then bring moth arms return to the starting position.
- Move through your shoulders and not your arms.

Cable Chest Fly

- 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

- 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 standing tall, holding a barbell with palms up at hip height 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.

EZ-bar Bicep Curl

- 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

Superset

- Raise your legs as high as you feel comfortable while hanging from a pull-up bar, hands facing forward, arms straight, and core engaged.

Hanging Leg Raise

Lay on the ground and place your fingers and hands under your lower back for support.
-Raise your legs towards the ceiling until they are at 90 degrees above you.
-Lower your legs back down stopping short of touching the ground.
-Repeat

Reverse Ab Crunch

W2/D1

Nathan

Derick Suttner

Zion Chapman

W1/D1

Lucio

Josh

W1/D2

Erik

Great could didint finish two of them so I did half of them

W1/D3

Great workout. The extra round was tough, but we got through it. 💪🏾

Brad

My legs are definitely going to show some results.

Ralph

5 barbell squats is difficult. Afterwards, it’s very difficult to do other exercises

W2/D1

Community

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