Name: Playbook - Richard Duchon - W3/D4
Uploaded: 2021-01-18T11:44:51.063Z
Duration: 60 min
Description: W3/D4

Pulldowns 4 x 10 
Dumbbell shoulder press 4 x 10
One arm dumbbell row 4 x 10 
Cable lateral raises 4 x 12
Straight arm pulldowns 3 x 15
Reverse dumbbell fly 4 x 12
Dumbbell chest fly 5 x 10 
Bicep cable curl 4 x 12
Cable tricep extensions 4 x 12

- 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

- 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

- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.
- Hold the dumbbell directly under your shoulder, off of the bench.
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

Single Arm Dumbbell Row

-Stand in front of a low cable pulley with a single handle attached.
-Grip the handle in hand and then raise your hand to your side until at head height.
-Lower your hand back to the starting position.
-Repeat

Single Arm Cable Side Raise

-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

-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

- Lying on a flat bench, with feet planted on the floor, hold two dumbbells toward the ceiling and slowly lower your arms toward the floor.
- Keeping your elbows soft, reach until your upper arm is even with your shoulder, then return to the starting position.
- Move through your shoulders and not through your elbows.

Dumbbell Chest Fly

- Start by standing tall, holding a cable bar 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 bar back to your hips after reaching close to shoulder height.

Cable 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.

W3/D4

More workouts from Richard Duchon