Name: Playbook - Victor Rodriguez - Wk 3&4 Day 4
Uploaded: 2022-04-15T01:06:08.618Z
Duration: 60 min
Description: Wk 3&4 Day 4

Gregorio

Did a little more to shock my biceps and chest !! But it was killer

Nick

Sean Luna

Upper body feels like steel after finishing this workout 😮‍💨

Sebastian Piedra

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

Barbell military press

- 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

- 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

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Grab cables from the lowest position and turn around while simultaneously lifting cables up to get into overhead position 
Keep elbows tucked in
Control negative

Katana extension

- 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 4

Louie

Rickylynn

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

Wk 3&4 Day 1

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 3

Edwin

Carlos

Legs where shaking bad but great work out 💯

Eddie

Wk 3&4 Day 5

Gabriel

My favorite Monday by far of the past 5 weeks 💪🏽💪🏽

Wk 5&6 Day 1

Wk 5&6 Day 2

Wk 5&6 Day 3

Can you do the tutorial videos a full body view? Like as if the camera rotated around you to show how the form looks like from the side and front?

Wk 3&4 Day 4

Community

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