Name: Playbook - The Lost Breed - W3/D4 - Shoulders & Arms
Uploaded: 2022-03-03T14:05:27.780Z
Duration: 45 min
Description: W3/D4 - Shoulders & Arms

Clarence

Enriq

Kerry

Breno De Faria

Jake

Laurent Pianelo

ZackAttack

Warm Up

-Concentrate on stabilizing your shoulders to stop them from 
  moving
-Perform your burpee ensuring you don’t hyperextend your lower 
  back
-Then drive the dumbbells up with your legs as with a normal 
  clean, catching them at shoulder height with a ‘hammer’ grip

Burpee DB Clean & Press

-Use the heaviest weight that allows you to complete all of your 
  reps with perfect form
-Keep in mind that you're not actively trying to raise the dumbbell 
  with your arm and shoulder--the weight should swing upward 
  from momentum

Single Arm DB Swing

Circuit 1

-While inhaling lower the weight down until your arm is at a 90 
 degree angle again
-Feel the contraction for a second and then lift the weight back up t 
 towards the starting position while exhaling. Remember to hold on 
 to the incline bench and keep your feet positioned to keep balance 
 during the exercise

Standing Single Arm DB Press

-Focus on stretch and muscle contraction, not using heavy weights
-Keep your rep timing slow and controlled
-Important that your elbows stay above your wrists. If your wrists 
 come up too far, the focus comes off your side delts and onto your 
  front delts

DB Lateral / Front Raises

-Perform as many reps as you can for each set

High Knees

Circuit 2

-While holding the upper arms stationary, curl the weights forward 
 while contracting the biceps as you breathe out
-Continue the movement until your biceps are fully contracted and 
  the bar is at shoulder level. Hold the contracted position for a 
  second and squeeze the biceps hard

Barbell Curl

-The upper arms should always remain stationary next to your 
 torso and only the forearms should move.Exhale as you perform 
  this movement
-After a second hold at the contracted position, bring the bar slowly 
 up to the starting point. Breathe in as you perform this step

Straight Bar Tricep Push Down

-Don’t choose a bench that’s too high; to start, try using one that 
  stands just below your knees

Bench Hops

Circuit 3

-Use your arms to grab the barbell with a supinated grip (palms 
  facing up) at about shoulder width apart or slightly closer from 
  each other
-Slowly begin to lift the barbell upwards and exhale. Hold the 
  contracted position for a second as you squeeze the biceps
-Slowly begin to bring the barbell back to the starting position as 
  your breathe in

Spider Curls

-If you want to keep more tension in the triceps, don’t lock the 
 elbows out entirely
-Imagine there’s a screw running through your elbow and don’t 
 allow them to move in front of the body as you extend at the 
  bottom of the movement
-Ensure the shoulder blades don’t tilt forward as you extend the 
  elbows

Rope Tricep Extension

-Make sure to use proper form for every rep

Burpees

Circuit 4

-Place your hands under your glutes with your palms facing down
-Keep your legs as straight as possible, and hold a dumbbell between 
  your feet if you want added resistance

Leg Raises

-With the hips stationary, flex the waist as you contract the abs so that 
  the elbows travel towards the middle of the thighs
-Exhale as you perform this portion of the movement and hold the 
  contraction for a second
-Make sure that you keep constant tension on the abs throughout the 
  movement

Rope Cable Crunches

-Twist your torso to the right side until your arms are parallel with the 
 floor while breathing out
-Hold the contraction for a second and move back to the starting 
 position while breathing out. Now move to the opposite side 
 performing the same techniques you applied to the right side

Russian Twists

W3/D4 - Shoulders & Arms

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.

Charles 

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

Lexie

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

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

Brett

W3/D2 - Chest & Back

Great cardio day! Getting better each day.

W3/D3 - Cardio

Daniel

W3/D5 - Legs

W3/D6 - Cardio

Tshlene

🔥🦵🔥🦵🔥🦵🦵🦵🦵🔥🔥🔥🔥

W4/D1 - Legs

Dahlin Sabey

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/D4 - Shoulders & Arms

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