Name: Playbook - Dakota Meyer - W1/D4 UPPER BODY
Uploaded: 2022-01-10T02:27:55.791Z
Duration: 60 min
Description: W1/D4 UPPER BODY

Brent Nadjadi

John Indiveri

Patrick

Excellent workout coach! That finisher was 😭🔥🔥🔥😭

Juan

||  Week 1 - Day 4  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

Banded Chest Fly - 2 x 15
Banded Lat Pulldown - 2 X 15
Banded Low Row - 2 x 15
Burpees - 2 x 15

||  Resistance  ||

COMPOUND SET: DB Incline Press - 4 x 8 
Chest Dip - 3 x 12

COMPOUND SET: Pull Up - 4 x 8 (4 second negative)
DB Single Arm Row - 3 x 12 each arm

COMPOUND SET: DB Seated Overhead Press - 4 x 8
SUPERSET: DB Front/Lat Raise - 3 x 12 each

SUPERSET: BB Bicep Curl / BB Overhead Tricep Extension  - 3 x 12 each

||  Finisher  ||

- 10-min AMRAP -
DB Renegade Row - 5
Handstand Push Up - 5

Banded Chest Fly

Banded Lat Pulldown

Banded Low Row

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Warm Up

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell Incline Chest Press

Chest Dip

Dumbbell Incline Chest Press + Chest Dip

Pull Up

Dumbbell Single Arm Row

Pull Ups + Dumbbell Single Arm Row

- With back supported hold two dumbbells at your shoulders 

- Press the dumbbells up to full arm extension

- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Raise

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

Dumbbell Seated Shoulder Press + Dumbbell Side/Front Raise

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

Barbell Overhead Tricep Extension

Barbell Bicep Curl + Barbell Overhead Tricep Extension

Dumbbell Renegade Row

Handstand Push Up

Finisher

W1/D4 UPPER BODY

First time app user. I love this workout, the super sets were fire. Especially at the end! Looking forward to many more

Kevin Hardy

Charlie

W1/D1 UPPER BODY

Mike

MY LEGS ARE ON FIRE! Another fantastic workout.

Carl 

W1/D2 LOWER BODY

W1/D3 FULL BODY

Andrew

Jason

Katie

W1/D5 LOWER BODY

John Spera

Matthew

W2/D1 UPPER BODY

W2/D2 LOWER BODY

W2/D3 FULL BODY

W2/D4 UPPER BODY

Some of the workouts didn't show the video on how to do them. I noticed that the past week.

Brenda

W2/D5 LOWER BODY

W3/D1 UPPER BODY

Some of the workouts the video didn't work

W3/D2 LOWER BODY

W3/D3 FULL BODY

W3/D4 UPPER BODY

W3/D5 LOWER BODY

W4/D1 UPPER BODY - DELOAD

W4/D2 LOWER BODY - DELOAD

W4/D3 FULL BODY - CIRCUIT

Majority of the warm up videos were not showing

W4/D4 UPPER BODY - DELOAD

Need the videos to be working.  Other than that GREAT workout.

W4/D5 LOWER BODY - DELOAD

W5/D1 UPPER BODY

Great workout but not all the videos are working

W5/D2 LOWER BODY

Great workout, but need all the videos to be working

W5/D3 FULL BODY

W5/D4 UPPER BODY

W5/D5 LOWER BODY

W6/D1 UPPER BODY

W6/D2 LOWER BODY

W6/D3 FULL BODY

W6/D4 UPPER BODY

W6/D5 LOWER BODY

W7/D1 UPPER BODY

W7/D2 LOWER BODY

W7/D3 FULL BODY

W7/D4 UPPER BODY

W7/D5 LOWER BODY

W8/D1 UPPER BODY - MAX

W8/D2 LOWER BODY - MAX

W8/D3 FULL BODY - CIRCUIT

W8/D4 UPPER BODY - MAX

W8/D5 LOWER BODY - MAX

W1/D4 UPPER BODY

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