Name: Playbook - Dakota Meyer - W8/D1 UPPER BODY - MAX
Uploaded: 2022-01-21T02:28:35.703Z
Duration: 60 min
Description: W8/D1 UPPER BODY - MAX

Patrick

Lots of gainz today!!! 💪🏼🔥💪🏼🔥 biceps and triceps are 🔥🙌🏼🙌🏼

Juan

MAX WEEK - UPPER BODY Perform everything at an RPE 7/10 except for exercises you’re making out on.

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

- Activates the main muscles the workout will focus on.

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

- 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

- Arms straight out to the side

- Small circular rotations forward & backwards

Arm Bow

- Raise arm above head

- Bend elbow, bringing hand between shoulder blades

- Grab upper arm with your other arm and pull elbow across body 

- lean upper body to the same side as being pulled towards

- switch sides after 10 seconds and repeats steps

Overhead Arm Stretch

Warm Up

Max attempt. Perform a few warm up sets and work into finding your 1-rep max

Barbell Bench Press

Dumbbell Incline Chest Press

Barbell Bench Press + DB Incline Chest Press

Barbell Bent Over Row

DB Shrug

Barbell Bent Over Row + DB Shrug

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Seated Arnold Press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Short pause at the top
- Return the bar back to starting position

Barbell Upright Row

Arnold Press + Barbell Upright Row

- 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 Skull Crusher

Barbell Bicep Curl + Barbell Skull Crusher

Plate Bicep Curl

Bench Tricep Dip

- Front squat with the med ball 
- Drive upward while throwing ball overhead at target
- Catch the ball on the way down in the squat

Wall Ball Shot

Finisher

W8/D1 UPPER BODY - MAX

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

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

W8/D1 UPPER BODY - MAX

Community

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