Name: Playbook - Taylor Ferringer - W6/D2 Back, Shoulders, Triceps & Abs
Uploaded: 2023-03-19T04:21:50.121Z
Duration: 90 min
Description: W6/D2 Back, Shoulders, Triceps & Abs

Warmup - 

   Hanging Leg Lifts
   Weighted Single Leg Knee Crunch
   Russian Twists

Working Sets -

   Barbell Overhead Shoulder Press
   DB Upright Rows
   Barbell Reverse Grip Rows
   Narrow Grip Pulldowns
   DB Single Arm Rows
   DB Hammer Curls
   DB Back Fly

Cardio -
   
   Sprint HIIT

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Weighted Single Leg crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Abs Warm-up Circuit

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Standing Shoulder Superset

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Reverse Grip Barbell Row

- Sit upright and avoid swinging back
- Pull down to your chest and slowly release tension back to the top

Close grip pull down

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Dumbbell Back /Bi Superset

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

W6/D2 Back, Shoulders, Triceps & Abs

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