Name: Playbook - Josh Bailey - W3/D4 Upper Body
Uploaded: 2021-10-12T05:10:06.101Z
Duration: 75 min
Description: W3/D4 Upper Body

Elan

Amy A. Gentry

Lorenzo Surrentino

Gerald Gray 

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

Start off by taking the barbell off of the rack. Your goal is to get however many reps you using a moderate weight using this method. 

Start by bringing the bar down and holding it an inch from your chest for 1 sec then press for 1 rep. Next rep bring it down for 2 sec then press the bar for 2 reps. Next rep bring it down for 3 sec then press the bar for 3 reps.  Follow this method until failure

Bench Press Iso Variation

Lat Pulldown

Start in an upright seated position holding the dumbbells with your palms facing the opposite direction. Begin to lift the dumbbells in a circle motion over to the top of your head once you have the dumbbells at the top your head bring your elbows down to perform a shoulder press. Finish off the move and bring your arms back down in a circular motion repeat this move it for the required repetitions￼￼

Around the World Raise to Press

Start by standing up straight holding the barbell in a reverse grip position (supinated grip). You have the option to either curl or row first but make sure your weight is moderate so that you can perform both￼. 

During the transition between the row and curl be sure to keep a strong back by keeping by pushing your but back and arching your back with your head aligned with your spine to prevent injury 

Both movements count as 1 rep

Barbell Row to Curl

Take only about 30 seconds to rest between each exercise

Lying Inclined Tricep Kickbacks

Seated Upright Rows

Superset Finisher

-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

W3/D4 Upper Body

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

Devonte Cleveland

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

Will

MarQuis

W1/D4 Upper Body

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

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!✔

W3/D4 Upper Body

Community

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