Name: Playbook - Steven Goldsmith - Full Body Workout A
Uploaded: 2021-01-18T11:49:51.523Z
Duration: 60 min
Description: Full Body Workout A

Daniel

This workout can be used two times a week. It allows you to get in & out of the gym quickly, efficiently training all targeted body parts multiple times a week. Alternate this with Full Body Workout B.

Go heavy on these while keeping good form. You should reach failure by the 10th rep of each exercise. When you feel you can do 2 extra without sacrificing form, it’s time to increase weight.

With a dumbbell in each hand, take feet shoulder width apart. Step one foot straight back so back knee is slightly behind its corresponding hip. Keeping focus on front leg (quad), lower down for 3 secs by bending both knees until back knee is hovering an 1” above ground. In one count drive through front heel to stand up, then repeat. Stay on 1 side to complete all reps, then rest & repeat reps on other side. Completing all reps on each side counts as 1 set. 

TIPS:

•Back heel should stay up with laces turned toward ground during entire movement. This keeps weight & focus in front Leg. 

•It’s ok to allow front knee to travel forward & pass toes a bit (this is your natural movement). 

•If you can pick up back foot for a second while leaning into front leg (no matter where you are in the movement), you are doing it correctly. 

•Keep chest lifted & only allow chest to lean forward to counter balance movement.

•Drive through front heel & squeeze glute & quad as hard as possible.

Dumbbell Split Squats

Lying down on an incline bench, place feet flat on the floor under your knees or slightly behind, pinch shoulder blades together keeping chest lifted, press barbell up for liftoff over chest, rotate wrists forward & pause to allow body to settle. Bend elbows slowly lower barbell in a straight line for three seconds until it touches base of sternum. In one count press barbell back up in straight line by pressing body into bench & extending elbows. Repeat. Make sure to maintain natural curvature of lower back. 

Tips:

•USE YOUR LEGS! Squeeze glutes & thighs together. Drive feet into floor like you would performing a squat. 

•ABS SHOULD BE ACTIVATED! Draw belly button into spine keeping abdominal wall contracted like a crunch.

•Shoulder blades should stay pinched together even at top of contraction to keep chest from caving in & shoulders rounding. If this happens, you’ve taken the work out of your chest and put it in your shoulders.

•Do not lock out elbows at top of contraction.

Incline Bench Press

Legs & Chest

Lie with upper back supported on a bench or bench height pad, feet planted firmly on floor in front of you, shoulder width apart (bend of knee should form a 90 degree angle). Using a pad for comfort, place on hip under barbell, then place a barbell across hips. Slowly lower hips down for 3 seconds until glutes almost touch floor. Pause. Drive heels into ground & squeeze glutes up in one count to start position.

TIPS:

• Keep full foot connection but drive through heels; not ball of foot! 

• To active outer thighs, pretend feet are on a paper towel & try to pull apart/rip paper towel with feet. 

• Contract glutes as hard as possible & pause for 1 second at top.

• Don’t hyperextend neck. Make sure keep head in place.

Hip Thrusts

Lie chest down on an incline bench, balls of feet on ground, legs extended. 
With a neutral grip, hold a dumbbell in each hand, arms straight to start. Pinch shoulder blades together and keep chest slightly lifted and open. In one count, retract shoulder blades & pull elbows back to row dumbbells to your sides. Pause. Slowly lower dumbbells down for 3 second to starting position. Repeat.

TIPS:

• Don’t allow elbows to flare out. They should stay parallel & graze rib cage. 

• Keep shoulder blades pinched at all times to keep shoulders from rounding forward and chest caving. If this happens at the start/end of your movements, you’ve gone too far. 

• Arms should fully extend, just shy of locking out elbows. 

• Squeeze inner thighs and glutes to activate core & assist in strength. 

• Careful not to shrug shoulders up as you pull elbows back.

Chest Supported Dumbbell Row

Legs & Back

Go a touch lighter on these as the recovery is shorter and there are more reps. You should still reach failure by the 12th rep of each exercise. When you feel you can do 2 extra without sacrificing form, it’s time to increase weight.

Lying down on a flat bench, feet flat on floor just under or slightly behind knees, bring dumbbells over chest. Pinch shoulder blades together lifting chest, maintaining natural curve in lower back. Palms should be in a neutral position, arms long & elbows slightly bent. For entire exercise arms stay stationary, only moving from shoulder joint. Slowly lower arms out at both sides in a wide arc for three seconds until you feel a stretch in your chest. Return dumbbells over chest in one count & repeat. 

Tip:

•Do not allow hands to lower beneath shoulders. 

•Keep hands in line with armpits throughout entire movement.

•If chest caves in & shoulders round forward at top of contraction, you’ve gone too far.

•Always USE YOUR LEGS! Squeeze glutes & thighs together, driving feet into the floor like performing doing a squat. 

•ABS SHOULD ALWAYS BE ACTIVATED! Draw belly button into spine keeping abdominal wall contracted like you’re performing a crunch.

Dumbbell Fly

Holding one dumbbell w/both hands, place shoulder blades & head on a flat bench. 
Feet are firmly planted on floor & shoulder width apart; legs bent at a 90 degree angle. 
To start, dumbbell should be held over head with palms facing up & thumbs facing you. Arms should be fully extended with elbows slightly bent. This is the starting and ending position. Moving ONLY from the shoulder joint, keeping arms straight, slowly lower dumbbell down for 3 seconds behind head until dumbbell reaches height of the bench. Pause. In one count raise dumbbell back to starting position. Repeat. 


TIPS:

• Don’t bend elbows behind head to get dumbbell further down. 

• Keep shoulders away from ears and press lats towards feet throughout entire movement to protect shoulders & to keep lats active. 

• Drive Legs into ground, squeezing glutes, thighs and abs to activate core and assist in movement.

Dumbbell Pullover

Chest & Back

Even though there’s no added weight, still follow the 1 second positive contraction with the tightest squeeze possible and 3 second negative, lowering to start/end position. Just because these are small movements doesn’t mean they can’t be intense. You’ll be surprised at how much more bang for your buck you get out of the quality of contraction and time under tension with a controlled movement.

Lie on back with feet flat on floor. There should be a natural curve in lower back. Cross arms over chest & crunch up towards legs until shoulders are off floor. Squeeze as hard as possible at top. Hold. Slowly lower to starting for 3 seconds. Repeat. 

Tips:
• Curve of lower spine will flatten into ground at top of crunch. Allow it to reset to a natural curve at starting point before repeating. 

•Lead with Chest, not chin. 

•It’s not a sit-up so don’t bring entire torso up. Focus on getting shoulder blades off ground. 

•If neck hurts, place a towel behind head to cradle head and grab either side of towel w/each hand (keep elbows wide).

Crunches

Lie face up on floor (you can also perform these on a flat bench, grasping sides of bench with hands by your head). Arms long by your sides, palms facing down. Bend legs into reverse table top position at a 90 degree angle. Engage ab muscles and in one count, curl lower back off floor bringing knees towards chest, contracting lower abs as hard as possible. Pause. Lower legs slowly for 3 seconds to start position. Repeat. 

TIPS:

• When bringing knees toward chest, don’t bring them so far that you roll into upper back. If you do, you’ve gone too far. 

• Focus on shortening distance between belly button and sternum. 

• You should feel an intense sensation in your abs when the knees are at the top of your contraction. If this isn’t the case, you’re probably using momentum & other muscles to assist. 

• Try to keep upper body as still as possible, without it rocking back and forth.

Full Body Workout A

Community

More workouts from Steven Goldsmith