Name: Playbook - Elliot Burton - W3/D3 Upper Body
Uploaded: 2022-09-14T15:10:55.165Z
Duration: 75 min
Description: W3/D3 Upper Body

Juan Gonzalez

Marwan. M.

Matt

Nikola

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

-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 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

Warm Up

With the mid rep range, here we prioritise hypertrophy so you want to go heavy but 70-80% of your max.

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

-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 can’t do these unsupported you can use resistance bands, use the supported pull up machine or do bodyweight rows instead.

Pull-ups

-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 1: Hypertrophy

With the mid to low rep range, here we prioritise hypertrophy & strength 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 minutes and repeat.

-Sit at a cable row station with a close grip handle attached 
-Brace your core and row the handles towards you activating your lats 
-Release and repeat

Seated row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Part 2: Strength & Size

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 2 mins and repeat.

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench 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

-Stand holding a plate in your hands on the outside of the plate
-Curl the plate up 
-Lower the plate back down
-Repeat

Plate Curls

Part 3: Size

Complete all exercises with minimal rest between (ideally back to back without rest). After both have been completed rest for 2 mins and repeat.

Single Arm Kettlebell Overhead Press

- 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

Part 4:

Finisher

W3/D3 Upper Body

Ekaterina

Ruben

Rudy

Watch This

Amazing workout! Had me pushing the limit!

Mark

Emma

W1/D1 Upper Body

Katrina

Smashed by the end of the routine. Amazing routine

Arjun

W1/D2 Lower Body

Not as intense as the previous 2 workouts. Nevertheless good session

Javier

W1/D3 Upper Body

Tommie

Qasim

W1/D4 Lower Body

Karim

W1/D5 Pump

W2/D1 Upper Body

Jasmine MM 🐻

W2/D2 Lower Body

The only thing I’d say is there isn’t enough arm workouts

Sebastian

W2/D3 Upper Body

Almost threw up with the core workout at the end, loved it 😂🔥🔥

Legs are burning so badly I can barely walk

W3/D3 Upper Body

Community

More workouts from Elliot Burton