Name: Playbook - Victor Rodriguez - Weeks 5&6 Day 3
Uploaded: 2022-05-02T02:03:45.999Z
Duration: 60 min
Description: Weeks 5&6 Day 3

Phillip

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Incline cable fly

Cable fly

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

Decline cable fly

Compound fly

Weeks 5&6 Day 3

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

Carlos

Weeks 1&2 Day 1

Nicholas Rodriguez

Dorian

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 1

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 4

Weeks 5&6 Day 5

Weeks 5&6 Day 6

Weeks 7&8 Day 1

Weeks 7&8 Day 2

Weeks 7&8 Day 3

Weeks 7&8 Day 4

Weeks 7&8 Day 5

Weeks 7&8 Day 6

Weeks 5&6 Day 3

Community

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