Name: Playbook - Elliot Burton - W4/D1 Upper Body
Uploaded: 2022-03-14T07:40:24.743Z
Duration: 75 min
Description: W4/D1 Upper Body

Really liking this program. I like how dynamic it is while still keeping heavy strength components in the middle. 

It feels like we’re light on bis and abs. Maybe that Ramos up in future weeks. I’ve been supplementing some on my own in the meantime. Lmk if you have any suggestions of adjustments I should make.

Mitch

A great
 upper body breaks up into parts and I like the circuit finisher at the end.

James Nguyen

Duke

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.

Flat Dumbbell Press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

Part 1: Chest & Back

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.

-Sit in an upright bench with a dumbbell in one hand at your shoulder
-Press the dumbbell overhead to full extension
-Lower back to the starting position. 
-Repeat

Single Arm Shoulder Press

- 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

- 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

Part 2: Upper Burner

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.

- Start with barbell down in front of thighs, with overhand grip
- Shrug your shoulders up and squeeze
- Lower down and repeat

Barbell shrugs

-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

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 💪🏽

Bike

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

WEIGHT TIPS:
Start light and build up to a heavy working weight and then stay on that weight for 3 working sets. For the last set drop the weight by 50% and do 20 reps 💪🏽

Bent over row

-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

-Stand holding a dumbbell in each hand
-Curl the dumbbells up with palms up
-Rotate the dumbbells 180 degrees 
-Lower the dumbbells back down with your palms facing down
-Rotate the dumbbells in your arms and repeat

Dumbbell Zottman curl

-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

Finisher:

W4/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.

W4/D1 Upper Body

Community

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