Name: Playbook - Sion Monty - W1/D1 Full Body
Uploaded: 2022-07-11T18:23:17.073Z
Duration: 45 min
Description: W1/D1 Full Body

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

Jeffrey Francis

Kevin Getchell

James Giacoletti

- Keep your back flat on the bench 
- Lower bar to your mid chest
- Press bar to starting position

Flat bench (smith machine)

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

Dumbbell alternating curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D1 Full Body

Community

More workouts from Sion Monty