Name: Playbook - Victor Rodriguez - Weeks 3&4 Day 1
Uploaded: 2022-05-02T01:16:31.554Z
Duration: 45 min
Description: Weeks 3&4 Day 1

Dorian

Carlos

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Squeeze arms togther in front of your belly button
- Maintain a tight core and get a good stretch

Decline cable fly

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Engage your triceps as you extend your arms

Overhead rope extension

Tricep set

Weeks 3&4 Day 1

Phillip

Left me with a wicked pump bro😮‍💨 11/10

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Nicholas Rodriguez

Weeks 1&2 Day 2

Luis Hernandez

Weeks 1&2 Day 3

Weeks 1&2 Day 4

Weeks 1&2 Day 5

Kiki

Weeks 1&2 Day 6

Weeks 3&4 Day 2

Weeks 3&4 Day 3

Weeks 3&4 Day 4

Weeks 3&4 Day 5

Weeks 3&4 Day 6

Weeks 5&6 Day 1

Weeks 5&6 Day 2

Weeks 5&6 Day 3

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Weeks 5&6 Day 5

Weeks 5&6 Day 6

Weeks 7&8 Day 1

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Weeks 7&8 Day 4

Weeks 7&8 Day 5

Weeks 7&8 Day 6

Weeks 3&4 Day 1

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