Name: Playbook - Elliot Burton - W2/D4 Upper
Uploaded: 2021-08-11T16:26:40.210Z
Duration: 75 min
Description: W2/D4 Upper

Tony

Ruvarashe

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

Nikola

Isaac

Francisco

Jasmine MM 🐻

Forgot to update yesterday, but regardless definitely felt the burn! 🔥🔥

Junior Mendoza

Zane

Completed it mate! Adjusted slightly as working out at home, but managed a sweat dripping session! 💪🏼

Luke

Felt really good, Didn’t have a belt to support extra weight on the pull-ups and dips, but improvised and held dumbbells with my feet, worked like a charm and managed to execute the exercises well👍

Eric

Jeroen

Rosay

Liked this one mate I’m 90kg and my pull ups are limited to about 5 in a row so this was a great workout to push me loving the variety with the workouts

Jordan

I like this workout give a good pump 🔥😎

Arjay

Pedro

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 an incline bench with a dumbbell in each hand
-Hold them at you upper chest. Press the dumbbells to full extension 
-Lower back to the starting position
-Repeat

Incline Dumbbell 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

-Sit in a chair with a dumbbell in one hand and your palm facing young your elbow out in front of you
-Rotate your hand 180 degrees as you move your elbow out into the pressing position
-Press the dumbbell up to full extension
-Lower and reverse the movement to the starting position

Single Arm Arnold Press

Single Arm Lateral Raise

Superset

- Begin with hands close together and legs extended back
- Lower chest to the ground
- Press through your hands and push back up

Close grip push ups

Stand with your feet shoulder-width apart and a slight bend in your knees. 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

W2/D4 Upper

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

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

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

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

Karim

W1/D4 Upper

Josh Cruz Salazar

Marwan. M.

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!

W2/D4 Upper

Community

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