Name: Playbook - Elliot Burton - W4/D3 Upper Body
Uploaded: 2022-09-14T15:10:55.196Z
Duration: 75 min
Description: W4/D3 Upper Body

Arjun

Marwan. M.

Victor

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

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.

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

-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

Part 1: Strength

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.

- Begin with a dumbbell in each hand 
- Bend your arms so your palms are facing you
- Press your arms to each side laterally, then press your arms up and twist your hands so your palms face forward

Arnold press

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

1 arm dumbbell row

Part 2: 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.

- Begin with the barbell in your hands, with underhand grip
- Keep your elbows to your sides
- Raise the bar towards your shoulders 
- Slowly lower the bar back to starting

Barbell bicep curl

-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

-Stand back from a a high cable attachment with the ends of a rope in both hands
-Keep your arms and elbows high pulling the rope towards your face until your hands are at your ears 
-Release and repeat

Face Pull

Part 3: Forearm Pump

Finisher

W4/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

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

Juan Gonzalez

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 😂🔥🔥

Matt

Legs are burning so badly I can barely walk

W4/D3 Upper Body

Community

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