Name: Playbook - Victor Rodriguez - Weeks 7&8 Day 3
Uploaded: 2022-05-02T03:10:40.421Z
Duration: 45 min
Description: Weeks 7&8 Day 3

Phillip

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- 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

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Seated single arm d-handle cable row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms
- Chest up at the bottom of the movement

Standing cable pullover

- 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 7&8 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 3

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 4

Weeks 7&8 Day 5

Weeks 7&8 Day 6

Weeks 7&8 Day 3

Community

More workouts from Victor Rodriguez