Name: Playbook - Richard Duchon - W3/D1
Uploaded: 2021-01-18T11:44:38.772Z
Duration: 60 min
Description: W3/D1

Fabian

miguel

Durkin Powers

I can really feel the muscle is working and I’m really enjoying these workouts

Tara

Really please with my progress. In two weeks I have increased dumbbell exercises 5 pounds each arm. Feeling stronger and more confident.

Greg

Richard Feran

Dumbbell chest press 4 x 8,8,10,10
Incline dumbbell chest press 4 x 10
Dumbbell side raises 4 x 15 ( last set drop set)
Cable chest fly 4 x 12,12,15,15
Barbell front raise 4 x 10 
Dumbbell overhead tricep extension 4 x 10
Single arm cable tricep extension 4 x 12

- 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 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

- 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

- Adopt a pronated, shoulder-width grip on the barbell from a standing position.
- Allow your arms to hang straight down to mid thigh with the elbows extended. Your head should face forward, with your shoulders back and your chest up. Maintain a neutral spine and contract your abs to provide core support. This will be your starting position.
- Initiate the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement. Continue the upward movement of the arms until the barbell is just above shoulder height.
- At the top of the motion, pause briefly, and then slowly return to the starting position.

Barbell Front Raise

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

-Stand in front of a cable system using the high pulley.
-Grip the cable with your hand and bring your elbow down to your side.
-Extend your arm until straight activating your tricep muscle.
-Release and return your hand until your arm is at 90 degrees or slightly more.
-Repeat extension

Single Arm Cable Tricep

W3/D1

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

Thiago

Good workout. Add some stretching and cardio to it.

Joel

brooke slattery

W1/D1

Nandio

Darien

W1/D2

Nelson

Adrian

W1/D3

W1/D4

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

Mina

Yovanjel

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

W3/D1

Community

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