Name: Playbook - Rob Lipsett - W3/D5 Full body C
Uploaded: 2022-04-04T21:21:38.336Z
Duration: 45 min
Description: W3/D5 Full body C

- Deadlift
- Straight leg deadlift
- Bench press
- Squats 
- Lat pulldown / Weighted pull-up
- Overhead press
- Barbell preacher curls
- Tricep extensions
- Alternating dumbbell curls

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 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

- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Keep your elbows on the pad
- Curl the bar up engaging your biceps
- Lower with a slow and controlled movement

EZ-bar preacher 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

- 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

W3/D5 Full body C

Jason

Elijah

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

W3/D5 Full body C

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