Name: Playbook - Rod and Leticia Gardner - W2/D1
Uploaded: 2022-04-06T16:13:16.792Z
Duration: 45 min
Description: W2/D1

Javarris

Tiffany

A1 Barbell Bench Press 4 15, 12, 10 0 sec.
A2 Dumbbell Chest 4 12 0 sec.
A3 Push Ups 4 15, 12, 10,
failure

90 secs.
B1 Overhead Barbell Press 4 15, 12, 10, 8 0 sec.
B2 Wide Grip Upright Row 4 10 0 sec.
B3 Rear Delt Dumbbell Fly 4 12, 12, 10,
failure

90 secs.
C1 Machine Incline Press 4 15, 12, 10, 8 0 sec.
C2 Skull Crushers 4 10 0 sec.
C3 Tricep Rope Press Down 4 15, 12, 10,
failure

90 secs.

- Lay back on the bench with your feet on the ground 
- Hold onto the barbell with a wide grip 
- Bend at the elbows are you bring the bar down towards your chest 
- Squeeze into the pecs as you press the barbell straight up towards the ceiling 
- Keep you core engaged and spine in neutral throughout

Barbell Bench Press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell press

- Place hands wide and come into a high plank position 
- Keeping your body in a plank, bend at the elbows to lower your chest towards the ground 
- Push yourself back up to start 

*Modify by lowering your knees to the ground in a half plank position

Push Ups

Circuit

- Hinge the hips back and fold the upper body forwards slightly 
- Keeping a long spine and your core engaged, lower the barbell down towards your knees 
- As you pull the barbell back up, squeeze in between the shoulder blades to activate your upper mid back 
- Keep the shoulders rolled back and the spine long throughout

Barbell Row

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

- Laying on your back, lengthen the dumbbells at an angle so they are about 45 degrees from the floor 
- Bend at the elbows as you bring the dumbbells towards the floor behind your head 
- Lengthen your arms as you activate your triceps 
- Keep your elbows stabilize throughout 
- Keep your spine pressed into the ground

Dumbbell Skull Crusher

- Engage your triceps as you extend your arms

Triceps Rope Press Down

Machine Incline Chest Press

W2/D1

Wilson

rashan

Brittany Pagel

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

Trent

Phillip

W1/D2

Kevin

Kevin Marquez

W1/D3

Xavier

This workout was perfect!! Tough! Sweat a lot

Yann

W1/D4

W1/D5

W1/D6

W2/D2

W2/D3

W2/D4

W2/D5

W3/D1

W3/D2

W3/D3

Jonathan

W3/D4

My chest is going to be sore! But, it just makes me better! Got to keep my head head focused! 💯😤💪🏾 #Gshredforlife

W2/D1

Community

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