Name: Playbook - Rob Lipsett - W2/D3 Full body A
Uploaded: 2022-04-04T21:21:38.317Z
Duration: 45 min
Description: W2/D3 Full body A

Sayf

- Squats
- Bench press
- Barbell bent over rows
- Dumbell shrugs

Superset:
-Leg extensions
- Hamstring curls

- Alternating bicep curls 
- Tricep extensions
- Cable crunches

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (25% drop on last set drop set)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Hinge at the hips keeping a neutral spine
- Pull the bar up toward your hips
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Superset

- Hold a dumbbell in each hand 
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating DB curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable EZ-bar tricep pushdown

- From a high pulley grip rope or bar just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W2/D3 Full body A

Jason

Elijah

I’d like to be able to switch to alternative exercises if machines are not available

W2/D3 Full body A

Community

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