Name: Playbook - Gritty Soldier - MILITARY PREPARATION ~ Upper Body Strength
Uploaded: 2026-05-26T19:54:11.311Z
Duration: 45 min
Description: MILITARY PREPARATION ~ Upper Body Strength

4 sets of 10 reps of the following:
- Incline Bench Press
- Cable Curl w/ Straight Bar 
- Overhead Barbell Press 
- Cable Curl w/ Rope
- Wide-grip Cable Lat Pulldown

Tabata (4min):
Pushup

- Begin by lying back on an incline bench with barbell above your chest
- Lower the barbell to chest level 
- Press the barbell back up engaging your chest

Barbell incline bench press

- Hold the bar palms facing up
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Straight bar cable curl

-Hold the bar just above the chest.
-Press the bar over your head, engaging the shoulders.
-Press until full extension.
-Come down in a controlled manner, keeping the core engaged.

Barbell Overhead Press

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- TABATA: 20sec work, 10sec rest, continuously for 4min total
- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups (TABATA)

MILITARY PREPARATION ~ Upper Body Strength

MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

MILITARY ATHLETE-INT ~ Upper Body Strength Under Fatigue

Atarva

The only comments I have are about the app. Your workouts are well programmed. The app really is clunky to navigate and the metrics to record are not always appropriate for the set/exercise. Navigating through supersets is problematic especially when your hands are shaking and you are winded

Scott Loughan

HYBRID WARRIOR I ~ Back & Biceps Strength

HYBRID WARRIOR II ~ Upper Power & Speed

MILITARY BUILD ~ Chest Day for Strength & Mass

BODYWEIGHT WARRIOR ~ Barrel Chested WOD

David

Martin

💪 Chest & Tris Bro-Split Strength

Garrison

Ran out of time (father of a 7 month old lol) but as usual… a fantastic routine that’s GS!

MILITARY PREPARATION ~ Upper Body Strength

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