Name: Playbook - Taylor Ferringer - W1/D4 Back, Shoulders, Biceps, Triceps & Abs
Uploaded: 2023-03-19T03:10:16.196Z
Duration: 90 min
Description: W1/D4 Back, Shoulders, Biceps, Triceps & Abs

Warmup - 
   
   Cable Crunches
   Planks

Working Sets -

   Deadlift
   Lat Pulldown
   DB Arnold Press
   DB Lateral Raises
   DB Incline Chest Press
   DB Reverse Rear Delt Fly
   DB Spider Curls

Cardio -
   
   Sprint HIIT

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Raise your hips engaging your core as you raise
- Pause at the top

Elbow high plank

Abs Warm-up Superset

- 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

Deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Dumbbell Shoulder Superset

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse incline dumbbell rear delt fly

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

Dumbbell spider curls

Dumbbell Back/Bi Superset

Sprint HIIT

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