Name: Playbook - The Lost Breed - W3/D2 - Chest & Back
Uploaded: 2022-03-03T14:05:27.769Z
Duration: 45 min
Description: W3/D2 - Chest & Back

Damn!!! 835 cals burned! Drained on this one!

Charles 

Enriq

Brett

Cameron

Kind of unclear what the burpee pull ups were

David

Breno De Faria

Demo the actual set # of reps per each exercise

Dawn Stradford

Jake

ZackAttack

15 min means minimum or minutes?  the recommended reps for combo moves are unclear.  10 rows + 10 dl’s or 20 each?

Alan

Lexie

javi

Warm Up

-Keep your chest up throughout the movement
-When you touch your chest, drive your feet downward and reverse 
 the movement
-Lock out the elbows WITHOUT losing your arch

Bench Press

-Drop to a squat with your hands flat on the ground beside your 
 feet
-Then, jump back your feet, putting yourself into a push up position 
  and perform a push-up
-Next, jump the feet back to a squat position with hands on the 
 floor. -Now stand up, jump up to grab the pull-up bar, perform a 
 pull-up

Burpee Pull Ups

Circuit 1

-Remember to squeeze the chest at the top of every rep

Incline Bench

-Concentrate on squeezing the back muscles once you reach the 
 full contracted position
-The upper torso should remain stationary and only the arms 
  should move
-The forearms should do no other work except for holding the 
  bar; therefore do not try to pull down the bar using the forearms

Lat Pull Down

-Keep back in as close to neutral as possible through out the 
  movement
-In the catching plank position catch with feet as far away from 
  body as possible

Half Burpees

Circuit 2

-Choose a weight load that will challenge your bent-over row. 
  That’s the weaker of the two moves, which is why you’ll do it first
-Squeeze your shoulder blades together as you lift the bar on each 
 rep of RDLs
-Keep a tight arch in your lower back throughout this entire combo

Deadlift/Row Combo

Push Ups

Circuit 3

100 Jumping Jacks

100 Rapid Box Jumps (low height)

100 Crunches

Cardio - 300's

W3/D2 - Chest & Back

Great! Better than any workout I’ve done previously 💯💯

Domonic

Great workout! This was a great way to get back to it! Looking forward to finishing this program.

Peter

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

Jarrad

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

Killed me. Maybe change up the finisher!!! But great shit boys😈

Heath

W1/D5 - Legs

W1/D6 - Cardio

W2/D1 - Legs

Masry

Noah

W2/D2 - Chest & Back

Overall great!! Like this workout, feeling and looking better before I started this program!!💪🏽

Colt Hubble

W2/D3 - Cardio

Zachariah Barkema

W2/D4 - Shoulders & Arms

Kept on pushing and I made through the workout!💪🏽💪🏽

W2/D5 - Legs

W2/D6 - Cardio

Luis-Andres

What’s up with the finisher? Finished me. I gotta stronger

Alex Harris

W3/D1 - Legs

Great cardio day! Getting better each day.

Clarence

W3/D3 - Cardio

Kerry

W3/D4 - Shoulders & Arms

Daniel

W3/D5 - Legs

W3/D6 - Cardio

Tshlene

🔥🦵🔥🦵🔥🦵🦵🦵🦵🔥🔥🔥🔥

W4/D1 - Legs

Dahlin Sabey

Laurent Pianelo

W4/D2 - Chest & Back

W4/D3 - Cardio

Calorie killer and arm blaster💪🏻💪🏻💪🏻🔥💯

Beni

W4/D4 - Shoulders & Arms

W4/D5 - Legs

Its was a great jumpstart to my fitness journey! I would recommend anyone trying to get active to do the plan! 💪🏾💪🏾💪🏾💪🏾

W3/D2 - Chest & Back

Community

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