Name: Playbook - Richard Duchon - W3/D3
Uploaded: 2021-01-18T11:47:44.235Z
Duration: 45 min
Description: W3/D3

Leg press 4 x 10 
Seated dumbbell shoulder press 4 x 8,8,10,10
Close grip lat pulldown 4 x 10,10,12,12
Reverse dumbbell rear delt fly 4 x 12,12,15,15

Superset:
Dumbbell alternating bicep curl 3 x 12
Cable tricep pushdown (straight bar or rope) 3 x 12 

Abs:
Hanging leg raises 4 x 10 
Oblique twist 4 x 20

- Select the weight you would like to use, then adjust back to desired angle.
- Position feet on foot plate shoulder width apart and toes pointed slightly outward.
- Press shoulders and back into back pad by extending legs.

Leg Press

- 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

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. 
- As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. - After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- 6 Repeat this motion.

Close Grip Lat Pulldown

-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

- Start by standing tall, holding a dumbbell in each hand with palms up 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 dumbbells back to your hips after reaching close to shoulder height.

Alternating Dumbbell 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.

Cable Tricep Pushdown

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

-Sit on the ground with your legs elevated off the ground while holding a weight near your lap on both hands.
-Rotate the weight to one side and towards the floor and then to the opposite side.
-Repeat back and forth.

Oblique Twist

W3/D3

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

Aiden Brubaker

W1/D3

Nikita

W2/D1

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

W3/D3

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