Name: Playbook - Boss Everline - W4/D1 Upper
Uploaded: 2021-04-22T14:05:31.944Z
Duration: 45 min
Description: W4/D1 Upper

Brendan

Mike

Milena

Great workout to start the week off 💪🏻💪🏻🔥🔥🔥

Finally got it in vacation!! DISCIPLINE WORK DONT STOP! ‼️💯💯

Junior mapati

mickael

great workout it beat my ass!! 🔥💯💯

Steven

Junior Mapati

Iggy

Sunday morning workout!! 🔥🔥🔥 Let’s go!!! Discipline…💪🏼

Joel

Already seeing a difference in my triceps

Chloe

Alex

David

Do you rest after each exercise  or at the end of each set? If so for how long is the rest?

Raymond

LEEEEEE GOOO!! Dues paid ! ✅✅💪🏿

Feeling better with the workouts 🦾🦾

*Upper
A1. Alternating neutral grip flat DB chest press 4x8-10 (each arm)
A2. Tricep pushups 4x10-15 (in a plank position, and push yourself up to your hands at the same time)

B1. High plank single arm DB row 4x10 each arm
B2. High plank single arm DB front raise to lateral raise 4x10 total reps each arm B3. Bench dips 4x10

C1. Kneeling curl to press 3x12-15 C2. Russian twists 3x30 total
C3. V ups 3x20

- Start with both arms extended engaging your chest 
- Lower one dumbbell while you keep the other extended 
- Keep your core braced

Alternating DB flat bench press

- Start in pushup position on forearms
- Keep neutral spine and press up until elbows are straight

Tricep push-up

Superset A

- Place your hands on a bench with your palms facing away from you
- Bend at the elbow to come down 
- Come down until your arms reach 90 degrees
- Extend your arms engaging your triceps to come up

Bench chair dips

- Start in high plank position with DB in one hand
- Lift DB straight up towards chest
- Focus on keeping hips aligned

High plank single arm DB

- Start in high plank with DB in one hand
- Raise DB to the front return to start and then raise DB laterally
- Focus on keeping hips aligned

High plank front raise to lateral raise

Superset B

- Start in kneeling position with dumbbells at sides
- Curl dumbbells up
- Rotate wrists to face out while pressing up overhead

Kneeling curl to press

-Sit on your butt with your legs elevated 
-Rotate your torso from side to side tapping the ground on both sides of your body 
-Repeat back and forth

Russian twist

-Lay on your back 
-Lift your legs and arms off the ground towards each other creating a V with your body
-Lower and repeat

V-ups

Superset C

W4/D1 Upper

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Ethan W

Amin

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

W4/D1 Upper

Community

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