Name: Playbook - Richard Duchon - W2/D2
Uploaded: 2021-01-18T11:44:38.280Z
Duration: 60 min
Description: W2/D2

Pull- ups 5 x 10,10,8,8,5 
Barbell overhead shoulder press 4 x 10
Straight arm cable pulldowns 4 x 12
Dumbbell lateral raises 4 x 12
Cable row 4 x 12
Dumbbell reverse fly 3 x 10 
Dumbbell chest press 5 x 10 
Ez-bar curl 4 x 12
Cable tricep extension 4 x 12

-Stand on the ground in front of a pullup bar.
 - Reach up and grab the bar with an overhand grip outside shoulder width.
 - Pull yourself up until your chin goes over the bar and then lower yourself with control back to the starting position.
 - Repeat

Pull-Ups

- Standing tall, feet hip width apart and abs engaged, hold a barbell at your collar bone, making a 'W' with your arms.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, press the barbell toward the ceiling, keeping your chin tucked to avoid hitting it on the way up.

Barbell Shoulder Press

-Stand at a high cable pulley system with rope attached.
-Grip the rop in your hands and step back from to pulley until your body is bent slightly forward with arms extended and the weight stack is elevated.
-Keeping your arms mostly straight bring your hands down to the outside of your legs using your lats to initiate movement.
-Release slowly back to the starting positon.
-Repeat

Straight Arm Cable 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

- 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

-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

-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 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

-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.

W2/D2

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