Name: Playbook - Victor Rodriguez - Weeks 7&8 Day 4
Uploaded: 2022-05-02T03:15:30.456Z
Duration: 45 min
Description: Weeks 7&8 Day 4

Phillip

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Front raise to diagonal raise to lateral raise and then repeat

I.Y.T Raise

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top and above your head
- Extend your arms back up to starting position
-Incline position for More depth

EZ-bar skull crushers

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Standing straight bar curl

Ez superset

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

Rope pushdown

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

Arm rope superset

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- 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

Body weight superset

- Raise the cables forward and up forming a Y shape
- Lower down to starting position with control

Cable standing Y raise

Weeks 7&8 Day 4

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

Carlos

Weeks 1&2 Day 1

Weeks 7&8 Day 4

Community

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