Name: Playbook - Victor Rodriguez - Wk 3&4 Day 1
Uploaded: 2022-04-15T01:06:08.600Z
Duration: 60 min
Description: Wk 3&4 Day 1

Rickylynn

Gregorio

Nick

Said

Crazy pump man, pushing more weight each week 💪🏽

Sebastian Piedra

- 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

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- With the outside arm, cable across the front your body in between the legs
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Hinge forward until your chest is parallel to the floor
- Fully extend your arm back squeezing your tricep
- Slowly bend your elbow returning back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm bent-over tricep kickback

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

Rope pushdown

Wk 3&4 Day 1

Louie

Workout was great, feeling sore which i like 🙏🏼

Xavier Torres

WK 1&2 Day 1

Raymond

Basketball34

monkey18!

WK 1&2 Day 2

I don’t know how I am going to walk out the gym

Dorian

Wk 1&2 Day 3

Jorge Gonzalez

Wk 1&2 Day 4

Feels like a bit overkill, skipped some sets at the end

The difference in my legs is crazy and i love the pump 👍🏼

Wk 1&2 Day 5

Jesus

Idk wth this was but im here for it. Let's get these gains. 💪🏽💪🏽

Adrian

Wk 3&4 Day 2

Someone might as well amputate my legs because I can’t feel them after doing this 🥲

Wk 3&4 Day 1

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