Name: Playbook - Elliot Burton - W3/D1 Upper Body
Uploaded: 2022-02-18T10:47:14.207Z
Duration: 75 min
Description: W3/D1 Upper Body

James Nguyen

Marwan. M.

Work through each exercise back to back and then once all three have been completed go straight back to the start and repeat.

(this can be supplemented with high knees)

Skipping

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Warm Up

With the lower rep range, here we prioritise strength so load up and go heavy. You want to be putting a lot into these.

Complete the first exercise, rest for 45 seconds and then complete the second. After both exercises have been completed rest for 2-3 minutes and repeat.

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

Bench press

- Press hips back and slightly bend your back
- With arms extended and DB in each hand in front of you
- Bring the DB up towards your ribs, leading with your elbows

Dumbbell bent over row

Part 1: Chest & Back Strength

With the higher rep range, here we prioritise hypertrophy and endurance so drop the weight and focus on tempo and time under tension.

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 60s and repeat.

- Hold the bar with a close grip
- Pull  the bar straight up
- Keep your elbows out

Upright Row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

-Start in push-up position with your hands below your shoulders 
-Lower yourself to the ground 
-Press yourself back up to the starting position
-Repeat

Push-ups

Part 2: Upper Endurance

Here the focus is on both strength and hypertrophy so choose your weights accordingly. 

Complete the first exercise, rest for 45 seconds and then complete the second. After both exercises have been completed rest for 2-3 minutes and repeat.

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

-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

Part 3: Strength & Size

Complete this workout FOR TIME.

This is your opportunity to really get outside of your comfort zone and give one last big push to finish off the workout. Put the work in and you’ll feel amazing after ❤️‍🔥

For time = complete all reps and sets in as little time as possible without (or with minimal) rest. Save the time so you can try and beat it next time 💪🏽

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

- 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

- Start in a squat position with your knees bent, and your feet shoulder width apart.
- Lower your hands to the floor and kick your feet back into a pushup position
- Pushup, then jump your feet back to starting
- Jump up and reach your arms over your head

Burpees

Finisher:

W3/D1 Upper Body

Rudi

25 years old. 

30mins AVG HR : 160bpm 

Goal : AVG 155bpm

Connor James

Caleb

W1/D1 EASY RUN

Wow, what a great upper-body workout. Broken into parts which made it simple to follow.

W3/D1 Upper Body

Community

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