Name: Playbook - Elliot Burton - W4/D1 Upper Body
Uploaded: 2022-09-14T15:10:55.184Z
Duration: 75 min
Description: W4/D1 Upper Body

Juan Gonzalez

Nikola

Been sick for 2 weeks.. good to be back 👌🏼💪🏼

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.

Military Press

-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 1: Shoulders & 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.

-Lay on a flat black with a dumbbell in each hand at the sides of your chest 
-Press the dumbbells to full arm extension
-Lower to the starting position 
-Repeat

Dumbbell bench press

- 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

-Lay on a flat bench with a dumbbell in each hand elevated above your chest
-With slightly bent arms lower the dumbbells out to the side
-Flex your chest and lift the dumbbells back to the starting position
-Repeat

Dumbbell Flyes

Part 2: Chest 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.

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

Upright Row

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

Barbell shrugs

Part 3: Strength & 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.

This can be performed standing or seated. 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

- 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 4:

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

W4/D1 Upper Body

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