Name: Playbook - Dakota Meyer - W4/D4 UPPER BODY - DELOAD
Uploaded: 2021-12-24T13:30:42.426Z
Duration: 60 min
Description: W4/D4 UPPER BODY - DELOAD

- Light pace to get heat in the muscles
- Increase speed as comfortable

Banded Single Arm Cross Body Press

Banded Straight Arm Lat Pulldown

Banded Single Arm High Row

Warm Up

Barbell Incline Bench

Banded Decline Chest Fly

Barbell Incline Press + Banded Decline Chest Fly

Pull Up

Seated Rope Pull

Weighted Pull Up + Seated Rope Pull

Dumbbell Lateral Raise

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

Dumbbell Front Raise

Dumbbell Lateral + Front Raise

Dumbbell Bicep Curl

Diamond Push Up

Dumbbell Bicep Curl + Diamond Push Up

Dumbbell Floor Press

Dumbbell Bent Over Row

Finisher

W4/D4 UPPER BODY - DELOAD

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

Partner Complex

Legs

Pull

Look forward to my workout everyday! Stronger everyday!

Push

Barbell Complex

Love that this app goes with me everywhere never miss a workout even on business travel!!

W5/D4 Legs

W5/D3 Pull

W5/D2 Push

W5/D1 Barbell Complex

W4/D5 Partner Complex

The finisher! Feel the burn in my legs! 🔥

W4/D4 Legs

W4/D3 Pull

Those burpees at the end after my arms were burning 😜 But I pushed through! 😀

W4/D2 Push

W4/D1 Barbell Complex

W3/D5 Partner Complex

Simona

W3/D4 Legs

Didn’t feel like working out today but glad I did! I feel better now! Good workout!

W3/D3 Pull

W3/D2 Push

Brandy

W3/D1 Barbell Complex

W2/D5 Partner Complex

W2/D4 Legs

W2/D3 Pull

W2/D2 Push

The barbell complex was a great way to finish off a Monday 💪🏻

W2/D1 Barbell Complex

W1/D5 Partner Complex

Another awesome grind put together by Dakota!

W1/D4 Legs

W1/D3 Pull

Daniel

W1/D2 Push

Great grind that got the lung working and blood moving today. This is my first time using your app. Thank you for sharing these workouts. Your story gives me a lot of motivation, so getting to do workouts that you designed keeps me accountable. Thank for your sacrifice and service. You’re a great American

W4/D4 UPPER BODY - DELOAD

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