Name: Playbook - Elliot Burton - W4/D3 Upper Body
Uploaded: 2022-03-14T07:41:54.666Z
Duration: 75 min
Description: W4/D3 Upper Body

Mitch

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

Plank

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.

-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

-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: Chest & Back

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.

-Lay face down on an incline bench with a dumbbell in each hand
-Row the dumbbells up to your side activating your lats
-Lower the dumbbell to the starting position 
-Repeat

Supported Dumbbell 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

Part 2: Build

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.

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

Upright 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

- 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

Part 3: Burner

Finisher

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

- 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: Shoulders & Core

W4/D3 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.

James Nguyen

Gadiel

W1/D1 Upper Body

Great workout broken into parts and I like how it ends with a finisher.

Had to crawl out of the gym😂definitely a banging sess💪🏼🔥

Khushiv

W1/D2 Lower Body

Victor

W1/D3 EASY RUN

Ceasss

I like the Finisher: rowing and the last part shoulder and core.

Tough tough tough!! Felt great though💪🏼

Matthew

W1/D3 Upper Body

I’m ngl. This workout had me exhausted at the. Great workout

I like the warm up in between and the finisher.

Marwan. M.

W1/D4 Lower Body

W1/D5 EASY RUN

W2/D1 EASY RUN

Tyreece

W2/D1 Upper Body

W2/D2 Lower Body

W2/D3 EASY RUN

The forearm pump got me especially doing the 5-pull-up

W2/D3 Upper Body

W2/D4 Lower Body

W2/D5 EASY RUN

W3/D1 EASY RUN

W3/D1 Upper Body

Awesome lower body,  I enjoyed the different workout and superset and the finisher at the end.

W3/D2 Lower Body

W3/D3 EASY RUN

W3/D3 Upper Body

W3/D4 Lower Body

W3/D5 EASY RUN

W4/D1 EASY RUN

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.

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

Duke

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 EASY RUN

W4/D4 Lower Body

W4/D5 EASY RUN

Good old-fashioned easy run on the treadmill.

W5/D1 EASY RUN

W5/D1 Upper Body

W5/D2 Lower Body

Easy Sunday run/walk around the school track + with a light vest on.

W5/D3 EASY RUN

W5/D3 Upper Body

W5/D4 Lower Body

Tried out my new pair of Saucony Endorphin Spd 3 on a treadmill and it was an easy run

W4/D3 Upper Body

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