Name: Playbook - Shailey and Sammy Collier - 90 minute GLUTE/CHEST
Uploaded: 2022-03-01T22:54:06.326Z
Duration: 90 min
Description: 90 minute GLUTE/CHEST

Heavy Compounds focused on building strength and thickness. Coupled with upper body chest supersets, this is an unreal total body pump🔥

Both movements executed consecutively with no rest in between, equals one superset/round

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats. Increasing weight each set

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up. Superset

Box Squat/incline push up superset

All movements executed consecutively with no rest in between, equals one giantset/round

- Support upper back on the pad and feet firmly on the lower platform
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine hip thrusts. Increasing weight each set

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Both legs execute consecutively equals one set

Single leg glute bridge. Superset

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up. Giantset

Hip thrust/leg bridge/decline push up giant set

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL. Increasing weight each set

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell bench press. Increasing weight each set

Db rdl/db chest press superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Specified reps executed on both legs equals one set

DB bulgarian squat. Superset, increasing weight each set

90 minute GLUTE/CHEST

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

90 minute GLUTE/CHEST

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