Name: Playbook - Boss Everline - W8/D3 Upper
Uploaded: 2021-04-22T14:09:08.440Z
Duration: 45 min
Description: W8/D3 Upper

Mike

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

Iggy

Chloe

Ngl I’m ready for this program to be done. This is hard af and I’m TIRED

Milena

I CANT SETTLE FOR YESTERDAYS RESULTS!!! 💪🏿💪🏿💪🏿💪🏿💪🏿👏🏾👏🏾👏🏾✅✅✅

Junior Mapati

*Upper
A1. Renegade row with pushup 4x8-10 each arm
A2. Single arm kneeling clean to press 4x8 each arm

B1. Hips elevated floor DB chest press 3x10
B2. Seated, feet elevated overhead press 3x12
B3. Row + rotation + press 3 x 5 each side 

C1. Birddog row 3x8-10 each arm 
C2. Wall sit lateral raises 3x15
 C3. Plank reaches 3x30 total

- Keep your core tight and arms extended as you pull the dumbbell up
- Engage your lat as you pull 
- Repeat on the opposite side

Renegade row

- Start on one knee with the other knee bent 90 degrees and dumbbell at side
- Clean dumbbell to shoulder and press overhead

Kneeling single arm clean to press

Superset A

- Start by lying on the floor knees bent 90 degrees and glutes off the floor
- Press dumbbells up, staying at chest level

Hips elevated floor chest press

Row + rotation + press

- Start in a seated position with legs straight and lifted a few inches off the floor
- Press weights up overhead

Feet elevated overhead DB press

Tri-set B

Wall sit lateral raise

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

Triset C

W8/D3 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

Brendan

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

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

W5/D1 Upper

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

Steven

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

Done 💪🏻💪🏻💪🏻🫡🫡🫡

Great program 💪🏻💪🏻💪🏻🔥🔥🔥

W8/D3 Upper

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