Name: Playbook - Victor Rodriguez - Wk 7&8 Day 4
Uploaded: 2022-04-15T01:06:08.675Z
Duration: 60 min
Description: Wk 7&8 Day 4

Carlos

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Pause for 2-3 seconds
- Press up engaging your chest

Barbell pause incline bench press (2-3sec)

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

Barbell military press

- Pull the attachment in towards your body with a neutral grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated V-bar cable 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

-Face away from the cable 
-Grab D-handle and take 2-3 steps away from machine
-curl until peak contraction and let negative fully extend back keeping elbow in fixed position tucked close to body

Face away single arm cable curl

Grab cable a fully extend down with a squeeze at the peak of the movement. Let negative come up to about just breaking parallel with the elbow

Single arm tricep pushdown

- 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

Wk 7&8 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

Gregorio

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

Wk 1&2 Day 5

Nick

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 7&8 Day 4

Community

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