Name: Playbook - Zone 247 - Full Body Template
Uploaded: 2024-05-18T10:07:10.286Z
Duration: 60 min
Description: Full Body Template

This is my full body workout template. Starting from the ground up. Feel free to find alternatives to this workout. The main thing is that you’re consistent with it and nothing else.

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Low / Narrow Stance

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Lateral Raises

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pull-down

- Lying on the flat bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Flat Dumbbell Fly

- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls (w/arm blaster)

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or rope down until your elbows are straight
- Bend the elbows to return to the starting position