Name: Playbook - Seneca Johnson - Full Body Workout 1
Uploaded: 2022-06-02T19:23:24.107Z
Duration: 50 min
Description: Full Body Workout 1

Amanda

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- 12 to 16 reps 
- 8 reps max if you are a beginner or deconditioned

Dumbbell Goblet Squat

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- 16 to 20 steps

Bodyweight Walking Lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- 8 to 12 reps

Barbell Deadlift

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest
- 12 to 16 reps 
- 8 reps max if you are a beginner or deconditioned

Barbell Bench Press

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull
- 12 to 16 reps

One Arm Dumbbell Rows

- 12 to 16 reps
- 8 reps if you are a beginner or deconditioned

Rear Barbell Shrugs

Standing Dumbbell Overhead Press

Rear Delt Flies (Machine)

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- 12 to 16 reps

Barbell Bicep Curls

Tricep Pressdown

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch
- 20 to 40 reps

Full Body Workout 1

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