Name: Playbook - Josh Bailey - W1/D4 Upper Body
Uploaded: 2021-10-12T05:10:06.027Z
Duration: 75 min
Description: W1/D4 Upper Body

Will

Amy A. Gentry

MarQuis

Core finisher!?!?
Maybe core PUNISHER!!!!🤯🤣🤟🏻

Lorenzo Surrentino

Another day in the glorious house of gains!

Leonard Moon

Anonymous

Claudia

Jarmarcus

Stacey

Gerald Gray 

Great but come up with some different routines.

Sirgae Jewell

This push workout is designed to work all of the push muscles groups. You’ll be aiming for muscle hypertrophy so get 8-12 reps of a weight that creates muscle failure

Step 1: Grasp a barbell with hands wider than shoulder width apart and your palms facing down.
Step 2: Keep your feet shoulder width apart and your knees slightly bent.
Step 3: Raise the barbell to your chest and then overhead and slightly forward for your starting position.
Step 4: Inhale as you slowly lower the bar back to your chest.
Step 5: Exhale as you slowly raise the bar back overhead to the starting position.
Step 6: Repeat for a complete set.

Military Press

- Grab the pull-up bar with the palms of your hands facing forward. 
- Exhale and pull your torso up until your head is above your hands.                                                                                                                                                           - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull Ups

-Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your head on the bench & keep your feet flat on the floor.

-Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.

-Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

-Alternate dumbbells presses and then both for 1 rep until you reach the required amount

Dumbell Chest Press Variation
(Single, Single, Together)

- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.

Barbell Bicep Curls

Sit with your back straight in an upright position. Retract your scapula and rotate your shoulders backwards— try to pinch your shoulder blades together. Grab the attachment with both hands. This is your starting position. Begin the movement by performing the rowing motion, bringing your shoulder blades together and keeping your scapula retracted. Keep your elbows tucked and abdominals braced. When you reach the end of your range of motion, with the handle pulled to your chest, pause, and slowly reverse the movement.

Cable V Bar Rows

-Grab a set of dumbbells and stand straight.

-With your palms facing down, lift the dumbbells and raise your arms out to the sides.

-Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.
Repeat.

Dumbbell Lateral Raises

-Core circuit

-Do each for 45 seconds with a 15 second rest between each exercise

Start in the plank position and using slow and controlled movements reach out your left arm straight in front of you and back to starting position then repeat with the right arm.

Plank & Reach

-Keep shoulders and legs off of the ground
-On the bicycle crunches allow the elbow and knee to meet
-On the toe touches reach as high as you can

Bicycle Crunch to Alt. Toe Touch

Core finisher

W1/D4 Upper Body

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Elan

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

W1/D2 Lower Body

Darrell Benson

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

Faceless

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Interesting, with two 2kg dumbbells I worked well 🧐👍

W2/D5 Lower Body Conditioning

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

W3/D2 Leg Day Volume

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

W4/D1 Chest, Tri’s & Bi’s

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

W1/D4 Upper Body

Community

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