Name: Playbook - Richard Duchon - W2/D1
Uploaded: 2021-01-18T11:47:21.632Z
Duration: 60 min
Description: W2/D1

Jordan

Wiseley

Ralph

Fabian

Pawel

Dumbbell chest press 4 x 8,8,10,10
Weighted pull-ups or lat pulldowns 4 x 8,8,10,10
Dumbbell side raises ( last set drop set ) 4 x15
Cable chest fly 4 x 10,10,12,12
Reverse rear delt fly 4 x 15 

Superset: 
Barbell preacher curl 4 x 10,10,12,12
Ez-bar skullcrusher 4 x 10,10,12,12

-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 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

- 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, 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

-Sit on the edge of  bench while holding a dumbbell in each hands to the outside of your body.
-Lean forward so that your arms are hanging close to the ground.
-Raise your hands and arms out to the side keeping your pinky’s up until your arms are parallel to the ground.
-Lower the dumbbells back to the starting position.
-Repeat

Reverse Dumbbell Rear Delt Fly

- Select the weight you would like to use, then adjust seat height so that your arms are straight and fully supported by the pad.
- Adjust chest pad so that the elbows align with the axis of rotation.
- Pull the handles up towards your shoulders.

EZ-bar Preacher 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

W2/D1

Jack

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

Andrea

Dany

W1/D1

Abdullah

Chetan

W1/D2

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

W2/D1

Community

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