Name: Playbook - Boss Everline - W5/D1 Upper
Uploaded: 2021-04-22T14:05:31.961Z
Duration: 45 min
Description: W5/D1 Upper

Brendan

Mike

Last set felt tiring..
Good workout, simple and effective for a Monday! 💪🏽

Milena

Junior mapati

good workout good way to start the week!!💪💪

Steven

Iggy

Joel

Chloe

Alex

David

New week!! LETS GET IT!! 💪🏿💪🏿💪🏿

Junior Mapati

It was quick and effective. 
I didn’t sleep enough so it was hard to push through this morning ..
Thanks anyway

*Upper
A1. Chest supported DB row 4x10 
A2. Bent over DB rear delt fly 4x15

B1. Incline bench DB upper chest fly 4x12
B2. Seated DB lateral raises 4x15

C1. High plank Shoulder taps 3x20
C2. Side plank reach throughs 3x10 each side C3. Lateral bear crawls

- Hinge at the hip and bend over keeping a neutral spine 
- Raise the dumbbells until you reach shoulder height 
- Hold the dumbbells with your palms facing away from you

Db bent over flies

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

Superset A

- Lay on a bench with two dumbbells in your hands
- Rotate the db’s as you come up
- Squeeze your chest as your come up 
- Come down in a controlled motion

DB incline flies

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height 
- Come down in a controlled motion

DB lateral raise

Superset B

-Start in  a pushup plank position
-Tap your opposite shoulder with your hands one at a time while holding plank 
-Repeat for desired reps

Plank shoulder taps

-Get into bear crawl position 
-Crawl laterally instead of front to back 
-Repeat

Lateral bear crawls

- Start on forearm keeping shoulders align and hips off the ground
- Stack feet on top of each other in line with the hips
- Straighten arm up and then reach under body engaging abdominal muscles

Side plank reach through

Tri-set

W5/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

Kylie

Jordan

W1/D2 Lower

Francois

W1/D3 Upper

Hard after day two got it done tho, great workout 💪

W1/D4 Lower

W2/D1 Upper

W2/D2 Lower

W2/D3 Upper

W2/D4 Lower

Andrew

W3/D1 Upper

W3/D2 Lower

W3/D3 Upper

W3/D4 Lower

W4/D1 Upper

Rafael Acioo

W4/D2 Lower

It was hard !! I still struggle a lot with plank bird dogs

W4/D3 Upper

W4/D4 Lower

W5/D2 Lower

Spider pushups  are killer at that point in the workout 🥵

W5/D3 Upper

W5/D4 Lower

I wasn't motivated today at all... Moved my body anyway. 
Last set with no rest was tiring

Good workout to start the week 💪🏻💪🏻💪🏻

W6/D1 Upper

W6/D2 Lower

W6/D3 Upper

The third circuit was spicier than Jalapeños soaked in Absinthe 😅

John

Another week down 💪🏻💪🏻💪🏻

W6/D4 Lower

Great workout 💪🏻💪🏻💪🏻added bench press at end

W7/D1 Upper

W7/D2 Lower

W7/D3 Upper

Great workout added bench press at end 3 sets

W7/D4 Lower

Great workout need new programs to start 💪🏻💪🏻💪🏻

💪🏻💪🏻💪🏻💪🏻🔥🔥🔥

W8/D1 Upper

W8/D2 Lower

Great workout wasn’t feeling it and got it done 🫡

W8/D3 Upper

Done 💪🏻💪🏻💪🏻🫡🫡🫡

Great program 💪🏻💪🏻💪🏻🔥🔥🔥

W5/D1 Upper

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