Name: Playbook - Sarah Brock - March: Day 3
Uploaded: 2023-04-30T02:04:40.770Z
Duration: 75 min
Description: March: Day 3

1. Chest press 6 x 8-6-3-3-3-10
*on the last set of 10 reps, drop weight to the weight used for the 6 reps

2. Superset
-Barbell RDL 4 x 10
-Seated cable machine face pull
4 x 10

3. Superset
-Ez bar press to pullover 4 x 10
-Dead-stop dumbbell row 4 x 10

4. Superset:
-Dumbbell press to push press 4 x 10
-Dumbbell push press 4 x failure
-Calf raises 4 x 10

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

-in push up position with hands on the end of the bench 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified narrow push ups from bench

Superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- From a kneeling position pull the cable towards your face with elbows flared outward engaging your rear delts and upper back 
- Slowly return back to starting position

Seated rope cable face pull

On last set on lateral raises, drop weight in half then rep out until
failure.

-lying on bench, hold ez bar with a narrow grip.
-Press ez bar up then bring I back down to chest
-bring ez back behind head, reaching toward the floor
-Pull ez bar back to chest, press back up

Ez bar press to pullover

-Weight should be heavy!
-Pull dumbbell hard driving elbow up
-return to starting position completely stopping the dumbbell each rep

Dead stop row

Seated dumbbell shoulder press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Triset

March: Day 3

June: Day 1

First time in 3 weeks lifting after a last strain. Light & good form.

Donny Kelly

June: Day 2 (big day)

June: Day 3

May: Day 1

May: Day 2

May: Day 3

April: Day 1

April: Day 2

Congratulations! 2nd place is great!  You looked fantastic!  Who won?  Finding out results for these competitions are impossible!

April: Day 3

March: Day 1

March: Day 2

February: Day 1

February: Day 3

Great. When I do super sets / tri sets, should I rest between movements or complete the the set, then rest?

February: Day 2

Tough. Loved the visuals, rest clock. I like that I could adjust as needed.  Not used to the higher rep count, but I’ll get there.

March: Day 3

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