Name: Playbook - Sculpted by Brandt - W4/D1 Total Body 1
Uploaded: 2022-05-01T16:28:16.056Z
Duration: 50 min
Description: W4/D1 Total Body 1

Total Body 1 = Week 1 & 3

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

W4/D1 Total Body 1

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