Name: Playbook - Elliot Burton - W1/D4 Upper
Uploaded: 2022-04-19T16:29:47.097Z
Duration: 45 min
Description: W1/D4 Upper

Vito

James Nguyen

Diego

leon

Marwan. M.

Gurpal

-Grab a pull up bar and pull yourself up until your chin is over the handle or your hands 
-Lower yourself back to the starting position 
-Repeat
-If you are unable to do a pull up you can do band supported pull ups, bodyweight rows or negative pull ups.

Pull-ups

- Keep your elbows close to your body
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps
- If you are unable to do traditional dips, do bench dips instead.

Tricep Dips

- Begin by lying flat on a bench
- Lower the barbell to your chest
- Press back up and repeat

Bench press

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

Military Press

- Start with DB in each hand in front of your body
- Lift DB laterally until parallel with shoulders
- Lower down to starting and repeat

Dumbbell lateral raise

Superset

-Stand holding an ez-bar with a wide grip
-Curl the bar up
-Lower the bar back down to the starting position 
-Repeat

EZ Bar Curls (Wide)

-Stand holding an ez-bar in your hands overhead
-Bend your arms at the elbow lowering the bar behind your head
-Extend your arms back to full extension
-Repeat

Ez-bar tricep extensions

W1/D4 Upper

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

W1/D4 Upper

Community

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