Name: Playbook - Coach Myers - Week 4: Intensity Ramp Up, Day 4
Uploaded: 2026-06-14T22:35:37.120Z
Duration: 60 min
Description: Week 4: Intensity Ramp Up, Day 4

Day 4 - Bodyweight + Arms

Warm Up:
Face Pulls - 100 total (band)

Weighted Pull Ups - 4 x 4, 1 x BW max reps 
Weighted Dips - 4 x 4, 1 x BW max reps 

Arms Burner - 2 rounds
Tricep Kick Backs - 1 minute
Band Press Downs - 1 minute
Db Curls - 1 minute
DB Hammer Curls - 1 minute
Push Up Plank - 1 minute
Lunges - 1 minute

- Attach a band to a rack
- Using an over hand grip pull it towards your forehead as you pull your elbows up

Band Face Pulls

Weighted Chin Ups

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

Arms Burner - 2 rounds
Tricep Kick Backs - 1 minute
Band Press Downs - 1 minute
Db Curls - 1 minute
DB Hammer Curls - 1 minute
Plank Plate Passes - 1 minute
Lunges - 1 minute

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

- Use a light band for pushdowns
- Keep elbows tucked to your sides

Tricep Band Pushdowns

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

- Position yourself on all fours with hands directly under shoulders
- Tighten your abs as you raise up onto your hands and toes with the weight of your body spread evenly among toes and hands
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position while you slide the weight plate in toward your and back out, alternating back and forth

Plank - Plate Passes

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

Arms Burner

Week 4: Intensity Ramp Up, Day 4

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak - Day 1

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Week 4: Intensity Ramp Up, Day 4

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