Name: Playbook - Elliot Burton - W7/D4 Upper
Uploaded: 2021-08-31T10:18:28.183Z
Duration: 60 min
Description: W7/D4 Upper

Marwan. M.

Nikola

Gerson

-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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

Zane

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

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

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😁

W7/D4 Upper

Community

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