Name: Playbook - Elliot Burton - W1/D5 Upper Body
Uploaded: 2021-10-14T11:15:34.792Z
Duration: 60 min
Description: W1/D5 Upper Body

Weighted pull-ups and dips, I used a DB between my ankles. Great upper body workout with another set with bodyweight pull ups

James Nguyen

The objective here is to go HEAVY. With only 3 reps to hit, you want to be using around 85/90% of your 1 rep max. 

Weighted pull ups are a great way to increase your overall pull up strength

Weighted Pull Ups

The objective here is to go HEAVY. With only 3 reps to hit, you want to be using around 85/90% of your 1 rep max. 

Weighted dips are a great way to increase your overall dip strength

Weighted Dips

-Lay on a flat black with a dumbbell in each hand at the sides of your chest 
-Press the dumbbells to full arm extension
-Lower to the starting position 
-Repeat

Dumbbell bench press

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

-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

Pull-ups

This can be performed standing or seated. Hold a pair of dumbbells in your hands with your palms facing towards your body – this is the main difference from the standard curl, which you start with your palms facing forwards. Keeping your elbows close to your body, slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.

Hammer Curl

W1/D5 Upper Body

just what i needed pushed me more than i do myself

W1/D1 Legs & Core

Gadiel

Just completed day 2 of push day. Got compliments that my form for dips was smooth, thanks to your description to put your elbow closer.

Couldn’t finish with push ups - the burn is real

W1/D2 Push

I pull(ed) every back muscle today.  Lol, I couldn't use a barbell for an upright row, instead, I used dumbbells.

W1/D3 Pull

I like the leg & core workouts combined. 100 reps squat jumps were a killer. 😫

W1/D5 Upper Body

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