Name: Playbook - Dakota Meyer - W7/D1 UPPER BODY
Uploaded: 2022-01-21T02:18:41.095Z
Duration: 60 min
Description: W7/D1 UPPER BODY

Good resistance training! the zero rest was tough 😭💪🏼🔥💪🏼🔥🥵

Juan

||  Week 7 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-min AMRAP -
PYP - 25 kcal
Burpee - 10

||  Resistance  ||

BB Bench Press - 1 x 6 , 1 x 4, 3 x 2 
DB Incline Chest Fly - 3 x 8
BB Bent Over Row - 1 x 6 , 1 x 4, 3 x 2
DB Shrug - 3 x 8
BB Seated Overhead Press - 1 x 6 , 3 x 4 
DB Rear Delt Fly - 3 x 8
SUPERSET: Plate Bicep Curl / Bench Dip  - 4 x 30

||  Finisher  ||

- 12-min AMRAP -
Push Ups - 30
Toes To Bar - 10
Ski - 20/15 kcal
Pull Ups - 15
Reverse Crunch - 20
Rower - 20/15 kcal
Box Jump - 15
Mountain Climber - 40
Assault Bike - 20/15 kcal

- Quick warm up circuit to bring heat into the muscles.

- Activates the main muscles the workout will focus on.

- 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

Barbell Bench Press

DB Incline Fly

Barbell Bench Press + DB Incline Fly

Barbell Bent Over Row

DB Shrug

Barbell Bent Over Row + DB Shrug

Barbell Standing Overhead Press

DB Rear Delt Fly

Barbell Standing OHP + DB Rear Delt Fly

Plate Bicep Curl

Bench Tricep Dip

Plate Bicep Curl + Bench Tricep Dip

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push-Up

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

Pull Up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

M20/F15 kcal

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Stand a foot or so away from the box

- Press hips back, lower down and jump on top of the box

- Land softly on the box

- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

Assault Bike

Finisher

W7/D1 UPPER BODY

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

W7/D1 UPPER BODY

Community

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