Name: Playbook - Elliot Burton - W4/D4 Upper
Uploaded: 2021-08-11T16:26:40.266Z
Duration: 75 min
Description: W4/D4 Upper

Zane

Aseem Aggarwal

Marwan. M.

Nikola

Gerson

Mehtaab

Silverio

George

Rosay

Arjay

Test

-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

- Start in a seated position with DB at shoulder height
- Press DB up overhead
- Slowly lower down to starting and repeat

Dumbbell Shoulder Press

- With a clog rip attachment perform lat pulldowns by pulling the attachment down t noir upper chest
-Release and repeat

Lat pulldown close grip

- Begin with DB in each hand
- Shrug shoulders up and squeeze before lowering DB down

Dumbbell shrugs

-Lay on a bench in a smith machine
-Adjust bar to the right position
-Add weight and perform bench presses 
-Repeat for desired reps

Smith machine bench press

- 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

Super

- Press hips back and slightly bend your back
- With arms extended and DB in each hand in front of you
- Bring the DB up towards your ribs, leading with your elbows

Dumbbell bent over row

-Sit in a rear delt/ chest fly machine with the seat height adjusted to you
-Grab the handles and with slightly bent arms fly the handles back using your scapula and rear delts as the primary movers
-Release slowly and repeat

Machine rear delt fly

Superset

- Keep your elbows close to your body
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Tricep Dips

W4/D4 Upper

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

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

Felt great, am able to kinda increase the weight

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

W3/D4 Upper

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

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😁

W4/D4 Upper

Community

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