Name: Playbook - Rog Gardin - W3/D5 - Push/Pull
Uploaded: 2023-03-24T09:29:09.708Z
Duration: 65 min
Description: W3/D5 - Push/Pull

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

DB Bench Press (Flat)

- Alternate between the front rack and behind the head for one full repetition

Alternating Overhead Press

DB Bench Press + Alternating Overhead Press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row (double)

DB Reverse Fly

DB Bent Over Row + DB Reverse Fly

DB Hammer Curls

Pull Ups

Cable Hammer Curls + Pull Ups

Cable Tricep Extensions

Push Ups

Cable Tricep Extension + Push Ups

W3/D5 - Push/Pull

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W3/D5 - Push/Pull

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