Name: Playbook - Elliot Burton - W6/D4 Upper
Uploaded: 2021-08-11T16:26:40.314Z
Duration: 60 min
Description: W6/D4 Upper

Zane

Marwan. M.

Hard, but starting to improve dips and pull ups but still not there

Nikola

The objective here is to go HEAVY. With only 3 reps to hit, you want to be using around 85/90% of your 1 rep max. 

Weighted pull ups are a great way to increase your overall pull up strength

If you are unable to complete weighted pull ups then revert back to standard ups.

Weighted Pull Ups

The objective here is to go HEAVY. With only 3 reps to hit, you want to be using around 85/90% of your 1 rep max. 

Weighted dips are a great way to increase your overall dip strength

If you are unable to complete weighted dips then revert back to standard dips.

Weighted Dips

-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

-Sit in a shoulder press machine adjusted to you 
-Press the handles overhead to full extension 
-Lower and repeat

Machine shoulder press

-Sit at a cable row station with a close grip handle attached 
-Brace your core and row the handles towards you activating your lats 
-Release and repeat

Seated row

- Start with DB in each hand in front of your body
- Lift DB laterally until parallel with shoulders
- Lower down to starting and repeat

Dumbbell lateral raise

Superset

- Start with dumbbell in each hand, palms facing you
- Flex both arms by bringing the weight to your shoulder
- Slowly lower down and repeat

Dumbbell curls

- 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

W6/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

Aseem Aggarwal

W4/D4 Upper

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

W6/D5 Legs & Core

W7/D1 Push

W7/D2 Pull

W7/D3 Legs & Core

Gerson

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😁

W6/D4 Upper

Community

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