Name: Playbook - Elliot Burton - W7/D4 Upper
Uploaded: 2022-04-19T16:35:49.712Z
Duration: 60 min
Description: W7/D4 Upper

Badass. Talk more in your video’s. Wanna hear the accent bro.

Isaiah Castro

Marwan. M.

-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

- Begin with barbell about knee level
- Hinge at your hips to bend forward 
- Raise the barbell as high as you can towards your ribs

Bent over row

-Grip a pulldown bar with an underhand grip 
-Pull the bar down to your upper chest activating your lats
-Release and repeat

Lat pulldown underhand grip

-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

- With DB in hand and palms facing your side
- Lift DB in front of you as high as you can
- Lower down to starting and repeat

Dumbbell front hammer raise

Superset

-Stand holding an ez-bar with a wide grip
-Curl the bar up
-Lower the bar back down to the starting position 
-Repeat

EZ Bar Curls (Wide)

-Stand holding an ez-bar in your hands overhead
-Bend your arms at the elbow lowering the bar behind your head
-Extend your arms back to full extension
-Repeat

Ez-bar tricep extensions

W7/D4 Upper

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

Vito

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

James Nguyen

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

Oliver Gill

W2/D1 Push

W2/D2 Pull

I think it’s too much to do squats after deadlifts yesterday 🤷‍♂️

Great start for the weekend.  Friday is leg & core day.

W2/D3 Legs & Core

I like the first two workouts.  I used a DB for the pull-ups and dips.

W2/D4 Upper

Great leg workout with a core circuit at the end

Andy

W2/D5 Legs & Core

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

W3/D1 Push

Julien

W3/D2 Pull

W3/D3 Legs & Core

W3/D4 Upper

W3/D5 Legs & Core

W4/D1 Push

Jackie

W4/D2 Pull

I already finished it but still showes not finished but the workout is really decent, my legs feels good.

Mert

Csusb2014!

W4/D3 Legs & Core

W4/D4 Upper

W4/D5 Legs & Core

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

Hard to superset machine exercises with dumbbell/barbell exercises due to the layout of my gym. I fully appreciate that isn’t a problem or fault of yours in any way, I just personally couldn’t really superset them so I reduced rest periods and did 3 sets for each exercise. Otherwise awesome leg workout!

W7/D4 Upper

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