Name: Playbook - Sculpted by Brandt - W4/D5 Total Body 2
Uploaded: 2022-05-01T16:28:01.507Z
Duration: 50 min
Description: W4/D5 Total Body 2

Super set
Bench press
Incline Pull-ups Supinated Grip

Super set
Db Deadlift Heels elevated 4" 
Db Lateral Raises 

Poliquin Step Ups *4-16" Box 

Circuit 
Db ATG Goblet Squats 
Close grip Push-ups 
Db Gorilla Row
Db Same Time Curls

Bench press @ 3011; rest 90
Incline Pull-ups Supinated Grips @ 2011; rest 90

Bench Press

Palms are supinated aka facing upwards in this case. 
To make this exercise harder you can:
*Lower the bar height 
*Add weight vest 
*Slow the tempo down on the lowering

Incline Pull-ups Supinated Grip

Super Set Chest & Back

Db deadlift heels elevated 4” @2120; rest 20
Db lateral raises @2110; rest 60sec

Db Deadlift Heels Elecated 4” on a plate or slant board

Db Deadlifts Heels elevated

Db Lateral Raises

Super Set Legs & Side Delts

Box 4-10” height heel elevated
Start with No Weight and at the 4” height.

Poliquin Steps Ups

Goblet Db Squats @ 2111; rest 10sec
Close Grip Push-ups @20X0; rest 10sec
Db Gorilla Row alternating; rest 10sec
Db Same Time Curls @2021; rest 90-120sec

ATG Goblet Squat

Close Grip Push-ups

Alternating
One Db will always stay on the floor in your hand. 
Count these as 6 per side for a total of 12 reps.
There will be some weight placed forward in the Db supporting arm, like a linebacker position in football.

Gorilla Db Rows

Db Same Time Curls

Giant Set

W4/D5 Total Body 2

W1/D1 Total Body 1

W1/D2 ESD Cardio

W1/D3 MAP 30:30 x 5 Rounds

W1/D4 ESD Cardio

W1/D5 Total Body 2

W1/D6 ESD Cardio

W1/D7 REST DAY

W2/D1 Total Body 3

W2/D2 ESD Cardio

W2/D3 MAP 30:30 x 5 Rounds

W2/D4 ESD Cardio

W2/D5 Total Body 4

W2/D6 ESD Cardio

W2/D7 Rest Day

W3/D1 Total Body 1

W3/D2 ESD Cardio

W3/D3 MAP 30:30 x 5 Rounds

W3/D4 ESD Cardio

W3/D5 Total Body 2

W3/D6 ESD Cardio

W3/D7 REST DAY

W4/D1 Total Body 1

W4/D2 ESD Cardio

W4/D3 MAP 30:30 x 5 Rounds

W4/D4 ESD Cardio

W4/D6 ESD Cardio

W4/D7 REST DAY

W4/D5 Total Body 2

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