Name: Playbook - Eric Hinman - W1/D2 Chest, Arms, and Upper Body + Conditioning
Uploaded: 2022-12-12T13:33:37.161Z
Duration: 75 min
Description: W1/D2 Chest, Arms, and Upper Body + Conditioning

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

Vasco Biscoito

Jacob Robinson

It’s not you, this failure of completion is completely on me.  I need more strength so we will continue to work.  Great starting point though

Tyler

Todd

Never have I hit the same muscle group from so many angles! 😅

Bryan

Justin

Just the push I needed, great flow from exercise to the other. Would highly recommend!!
-Albie

Albie

Buttkicker. Chest destroyed. Ski erg superset no joke.

Raul

Kelly

Physically not able to complete the last round of hand release push-ups and had to cut down on reps on a few things but getting back into the gym consistently with this program and I can’t wait to revisit this workout in a few months to see my improvements! Thanks for this amazing program Eric!

Taylor

Thomas

Joseph Socci

Matt

Carlos

Mitch

Transitioning from strength and power building to this is a challenge but it was amazing!

Braxton

Definitely will feel it tomorrow! Good workout.

Epic bro! Ran out of time today to finish

Israel

Alex

Great. I couldn’t get through the last set as I was too dead. But thanks dude.

Stuart

Loving this program for my works makes my life easier and workouts are challenging. Thanks Eric!

Rowdy

MEGAN

Jeff martin

Joshua

Killer and epic push day. Omg no joke. Thanks Eric.

Eric Anthony Hermosillo

Deadly. All my push ups has to be knee push ups and I still needed to break them off.

Michelle

Stephen Fisher

MANSOOR

It was great. Can’t wait to keep going.

Jacob Forrest

Steven Avery

Tru View 

Chris

Evan

Steve

Antonio Pinero Santana

Couldn’t finish the dips… even with bands… I’ll get ‘em next time. Great workout!

Alexander Lindamood

Another good workout.  The Warm up/wear out sets the tone and gets everything going.  The metcon at the end is tough, but a solid finish. Instead of ski erg, gym doesn’t have one, I used row machine.

Lindsay

Jordan

Jules

Ally

This will get your shoulders, chest, and upper body activated, and your heart rate up a bit! It’ll prime your nervous system to take in stress.

Build the intensity with each round

Inch worms

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Chest Day / Pressing Warmup

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

15 @ 45% of your one rep max
12 @ 50%
8 @ 60%
4 x 6 @ 70% of your one rep max

Flat bench press

DB Incline Bench Press

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Med ball push ups

- Lean slightly forward placing more tension on your chest

Dips

Four rounds for time
35 calorie ski erg
20 hand release push-ups

Ski erg

Ski / Hand Release Pushup Metcon

W1/D2 Chest, Arms, and Upper Body + Conditioning

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Jared

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

W2/D2 Chest, Arms, and Upper Body + Conditioning

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

Samuel

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

Patrick Krauss

W3/D2 Chest, Arms, and Upper Body + Conditioning

Glenn Tanti Cuschieri

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

Nick

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

Matt Aiello

W4/D5 Shoulders + Pressing - Strength + Conditioning

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

W1/D2 Chest, Arms, and Upper Body + Conditioning

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