Name: Playbook - Elliot Burton - W3/D4 Upper
Uploaded: 2021-08-11T16:26:40.238Z
Duration: 75 min
Description: W3/D4 Upper

Marwan. M.

Felt great, am able to kinda increase the weight

Nikola

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

Khizar Saleem

Been receiving comments about how I’ve bulked up 🤩

Jasmine MM 🐻

Instead of weighted dips I did machine assisted dips, and after that I'm farrked!! What a session 🙏

OMAZYZZI

Got a great pump from today’s session, felt really good👍👍

Eric

Silverio

Gerson

Pretty savage as always, feeling stronger and fitter though

I really liked this training Tks mate 🥵🦍

Rosay

Chris

Weighted Pull Ups

Weighted Dips

-Lay down securely on an incline bench with a barbell held at arms length above you chest
-Lower the barbell to your upper chest
-Press the barbell back to the stating position 
-Repeat

Incline Bench Press

-Grasp a pulldown bar with a wide overhand grip
-Pull the bar down to your upper chest activating the lat
-Release and repeat

Lat pulldown wide grip

Cable Flys

-Hold a pate by the outside at arms length in front of your legs
-With slightly bent arms raise the plate to the front activating your front delts
-Lower back to the starting position

Front plate raise

Superset

- Place your hands on a bench and your legs extended in front of you
- Lower your body down until your elbows are 90 degrees
- Extend arms and bring body back up

Bench dips

Sit on the preacher bench and adjust the height so your armpits are just touching the top of the sloped section. Hold the weight using an underhand grip (palms facing up) with your arms extended and your upper arms resting on the bench. Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical. Pause for a second at the top of the curl, then slowly lower the weight until your arms are fully extended once again. Count for three beats as you lower. Make sure your feet are planted on the ground, and that your torso and shoulders stay still throughout the movement.

Preacher Curls

W3/D4 Upper

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

Zane

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

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

Tony

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!

Francisco

Isaac

W3/D3 Legs & Core

Juan Gonzalez

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.

Casey Gardner

Jashawn

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

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😁

W3/D4 Upper

Community

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