Name: Playbook - Elliot Burton - W1/D4 Upper
Uploaded: 2021-08-11T16:26:40.171Z
Duration: 45 min
Description: W1/D4 Upper

Jcpaz932

Colin

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

Josh Cruz Salazar

Dylan Ching

Ruben

Crazy good pump, loved this upper body workout! 🤟🏼

Nolan Manning

Tony

I’ve been on a self made program for about a year and was having a hard time being motivated to push myself. My wife showed me this app and I found your program and it’s given me fuel to push myself harder. So far I’m really enjoying what I’ve been doing!

Casey Gardner

Francisco

Jashawn

Juan Gonzalez

Was a good upper body circuit. Mostly after a 2hr swimming session

Raymond

Javier

Denise

Still recovering from leg day but that was incredible. Short rest time, perfect rep range and I'm sweating like a pig. Bring on lower body tomorrow 🤤

Finnley

Supersets are crazy!! 😮‍💨😓haven’t had a good workout like this in a min!

Ivan

Pull ups and dips were extremely hard barely able to do them

Nikola

Intense! But loved every minute of it. Even the rest 😂

Mpho Yezo

Roman

Lucas

Isaac

Had to double up days and it just about killed me. But it feels so good!

Brandon Jarman

Mario

Ricky

Marwan. M.

Felt mad light after the last upper body days!!!

Khizar Saleem

Hugo Lopez

Man, this one tested my limits! Hell of a workout 💪🏽💪🏽

Junior Mendoza

Michał

My wrists were a little sore prior to dips, so i just subbed that for Tricep extensions, and tried to keep it intense,

OMAZYZZI

Arnau

Eric

Raul Lopez

Patrick

Yannick

Jasmine MM 🐻

Time is 0600 & I’m pumped ready to take on the day! 💪🏽💪🏽💪🏽

Carl

Kirk

Felt pretty good- superset at the end has definitely given me a nice arm pump

Joey

Alberto Ayala

Upper body was great today 👌🏻 #ITALIA 😎

Javi Cortez

Osvaldo

Ma’anaima

George

Rosay

Arjay

-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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

Zane

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Ruvarashe

Easier than most days so far tho I had to do bodyweight rather than add on weight

W2/D4 Upper

W2/D5 Legs & Core

Jonathan

W3/D1 Push

Katrina

W3/D2 Pull

A long training, feeling really tired! But let’s go!

W3/D3 Legs & Core

Felt great, am able to kinda increase the weight

Feel beat up really got to see how much stronger I’ve gotten I could barely do 15 pounds added on for dips or pull ups now I’m going to 25’s and 30’s thanks mate

W3/D4 Upper

W3/D5 Legs & Core

Never done the hex press exercise before, loved it!

Colby

W4/D1 Push

W4/D2 Pull

I ran out of time and couldn’t finish but what are normally my worst workouts are now turning into my favorite. I never used to enjoy lower body until this program.

W4/D3 Legs & Core

Aseem Aggarwal

W4/D4 Upper

Good work out however took a lot longer than 75 mins even tho I used less rest than recommended

Thanks 
If gymshark needs a new shark 
Ive been lurking in the gym waters for quite sometime now 
Dm me gainz_wit_zane 
Yall wont regret it!!!!

W4/D5 Legs & Core

W5/D1 Push

javi

W5/D2 Pull

Time constraints didn’t allow me to finish but it felt really good after a week off to get back in the groove!

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Core

Hard, but starting to improve dips and pull ups but still not there

W6/D4 Upper

W6/D5 Legs & Core

W7/D1 Push

W7/D2 Pull

W7/D3 Legs & Core

Gerson

W7/D4 Upper

Is there an alternative to hack squat? It starts hurting my knee too much.

Angelo

Hessa

W7/D5 Legs & Core

The 2 week break I took was way too long my body feels extremely weak

W8/D1 Push

W8/D2 Pull

I would love to say it's getting easier but my form has improved and technique thanks to the videos and descriptions but still hurts like hell😁

W1/D4 Upper

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