Name: Playbook - Stefan Petrov - W3/D6 Full Body
Uploaded: 2022-03-05T09:19:20.069Z
Duration: 100 min
Description: W3/D6 Full Body

Oscar Yepes

- Barbell Back Squats 1 x 12 / 1 x 10 / 1 x 8 / 1 x 10 / 1 x 12
- Leg Press 2 x 12 / 1 x 10 / 2 x 12
- Bench Press 1 x 12 / 1 x 10 / 1 x 8 / 1 x 10 / 1 x 12
- Butterfly 3 x 12
- Deadlift 1 x 12 / 1 x 10 / 1 x 8 / 1 x 10 / 1 x 12
- Lat Pull Down Machine 4 x 12
- Crunches 3 x MAX
- Plank 3 x MAX
- Cardio 1 x 30 min

- Keep your chest up
- Push your hips back
- Keep your knees inline with your feet
- Reach parallel
- Push through your heels to come up

Barbell Back Squat

- Keep your back on the pad
- Bring the platform in
- Push out through your heels

Leg Press

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Keep a slight bend at the elbows
- Engage your chest as you bring the handles as you come in
- Pause in the middle squeezing your chest 
- Return to the initial position with a controlled motion

Butterfly Machine

- Hold the bar with the bar over your feet
- Keep a neutral spine
- Engage your lats and pull up
- Reach full extension

Deadlift

- Hold the bar just outside shoulder width
- Pull the bar down
- Lean back slightly 
- Engage your lats as you pull

Pull Down Machine (Standard)

- Place your legs at 90 degrees
- Place your hands by your head
- Bring your upper body up
- Lower  with a controlled motion

Crunch (Var A)

Plank

Treadmill (Perspective B)

W3/D6 Full Body

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W3/D6 Full Body

Community

More workouts from Stefan Petrov