Name: Playbook - Rod and Leticia Gardner - W1/D1
Uploaded: 2024-01-14T23:51:20.792Z
Duration: 45 min
Description: W1/D1

Wilson

rashan

Brittany Pagel

Phillip

Caroline

Joe Bennett

It was my first day beginning the workouts and I will say it has its position for progression. I know consistency is key..as long I keep that mentality…I know i will get shred…Thanks guys!!!..On to Day 2 tomorrow

Trent

Devon

Awesome. First workout in awhile. Can't wait to get better!

Kerry

Kevin

Xavier

Kevin Marquez

It was a struggle 1st day back in the gym but a great workout….. need to know the amount of weights I should use so I can challenge myself but also make it through the entire workout

David

Nicholas Walker

Great!! Wanted to see what levels I should do for treadmill and times intervals for the treadmill portion

Yann

That workout was just I needed. Never really was into circuit workout but I’m loving this one. Keep it coming.

Chris Speight

Jenn

A1 Bench Press 3 15, 12, 10 0 sec.
A2 Svend Press 3 10 0 sec.
A3 Decline 3 15, 15, failure 60 secs.

B1 DB press 3 12, 10, 8 0 sec.
B2 Wide Grip Upright Row 3 10 0 sec.
B3 Rear Delt Dumbbell Fly 3 15, 12, failure 90 secs.

C1 Incline Dumbbell Press 3 12, 10, 8 0 sec.
C2 Tricep Rope Press Down 3 10 0 sec.
C3 Tricep Kick Back 3 15, 15, failure 90 secs.

D1 15 min HIIT CARDIO

Bench Press

Svend Press

Bench Decline Press

Circuit

Shoulder Standing DB shoulder Press

Wide Grip Upright Rows

- Hinge forward with a flat back and slight bend at the knees 
- Bring both weight out to the side as you activate the upper mid back 
- Keep elbows slightly bent 
- Keep spine long and core engaged

Dumbbell Rear Delt Flies

- Lean back on bench and start with dumbbells at your chest 
- Press dumbbells towards the ceiling as you activate your pecs

Incline Dumbbell Press

Triceps Rope Press Down

Triceps kick backs

Treadmill Hitt Cardio intervals

W1/D1

I’ve been out of sync with the work outs due to my work but im back at it. This was amazing!!! Loving it!! Getting this body ready for Columbia South America Summer ‘23…thank you all

W1/D1

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