Name: Playbook - Sculpted by Brandt - W3/D1 Total Body 1
Uploaded: 2022-04-22T17:09:07.276Z
Duration: 50 min
Description: W3/D1 Total Body 1

Total Body 1 = Week 1 & 3

From our 1st week we will challenge those weights, reps and times. 
Make sure you look back at your notes. 
Write down all your starting weights and reps. 
Beat these!

Tri set
Neutral Grip Pull-ups @ 20X1; rest 60
Db Incline Bench Press @ 2111; rest 10sec
NROM Push-ups *Lowering only @5sec; rest 120sec

Static Lunge Hold Bicep curl to OHP *Switch legs half way; rest 120sec

Super set
Drawbridge Walkout Push-ups; rest 40sec
Forehead Supported Db Row *Drop set @2011; rest 90sec

Super set
Heart to Heart Push-ups @ 2110; rest 10sec
Tricep Lying Extensions  @2011; rest 90sec

Bicep Double Trouble @2011; rest 90sec

Neutral Grip Pull-ups; rest 20sec
Db 30 degree Incline Bench Press; rest 10sec max
NROM Push-ups; lowering only 5seconds; rest 120sec

Add weight when needed to max out reps. 
Technique first before adding weight.
All reps should look the same. 
*No Pull-ups
Use a band or graviton or lat pull down

Neutral Grip Pull-ups

After each working set, 10sec ones rest and directly into NROM push-ups with 5 seconds lowering. 
*add weight vest if needed.

Db 30 Degree Incline Bench Press

6-8 reps total. 
5 seconds lowering only on these push-ups 
Wear weight vest off needed or add 1-2 seconds on the lowering.

NROM Push-ups

Tri Set

Hold the split squat at 90 degrees thus knee cap is almost touching the floor. 
Do 1/2 the reps on one leg then switch legs.

Db Split Squat Hold Curl to OHP

Drawbridge Walkout Push-ups 3 x 20sec AMRAP; rest 20sec
Db Forehead supported Row 3 x 8 * drop set on last set x 8 reps; rest 120sec

30sec x AMRAP (As Many Reps As Possible)
Make sure to get a stretch at the top. 
Keep legs straight.

Drawbridge Walkout Push-ups

On your 3rd set aka last set, do 8 reps then drop set 8 reps for a total of 16 reps. 
Drop set could be 10-20% off.

Db Forehead Supported Row Drop Set

Super Set

Heart to Heart Push-ups; rest 10sec 
Lying Tricep Extensions; rest 90sec

Chest taps hands
If you do not have full push-ups, do incline heart to heart so you are able to use your abdominals and tap chest to hands

Heart to Heart Push-ups

Lying Db Tricep Extensions

6-8 Reps Db curls 
3-5 reps of jumping the weights up into top position then lowering them down for 3 seconds

W3/D1 Total Body 1

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