Name: Playbook - Tune Into Fitness - W4/D1
Uploaded: 2022-11-30T18:25:25.552Z
Duration: 60 min
Description: W4/D1

1. BB Bench Press
2. DB Shoulder Press
3. Push Ups (Tempo)
4. DB Sit Up w/ Press
5. Bench Dips
6. Lateral Raises
7. V-Ups
8. DB Skull Crushers

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

*Increase to max

BB Bench Press

- Start in a seated position, a dumbbell in each hand, arms bent to 90 degrees out side of your shoulders
- Press one dumbbell overhead 
- Lower the dumbbell and repeat with the opposite arm
- Alternating back and forth for time or reps

8/6/4/3 reps each side
*Increase weight

Alt DB Shoulder Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down for 3 counts
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press yourself up quickly

Push Ups (Tempo)

- Lie down on the floor with your knees bent and feet flat on the floor
- Hold a dumbbell forward of your chest
- Engage the core and slowly roll up until you are seated
- Press the dumbbell overhead
- Lower the dumbbell
- Lower back down to starting position with control

*Same weight as W3

DB Sit Up w/ Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

*Add weight to your lap
*Same weight as W3

Bench Dips

- Stand tall Holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

*Same weight as W3

Lateral Raises

- Lay with your legs straight out in front of you
- Raise your legs and your upper body off the floor, reach your fingers toward your feet
- Slowly lower yourself back and try not to use momentum

V-Ups

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

*same weight as W3

W4/D1

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