Name: Playbook - Judd Lienhard - W4/D1 W4/D1 Upper
Uploaded: 2024-11-12T16:22:13.811Z
Duration: 55 min
Description: W4/D1 W4/D1 Upper

Devin miller

Holy. Shit. Judd. Those last 2 supersets and the unsupported db curls…upper body SMOKED

Brother.Joshua

Evette

Wow. On the 4th week of mass method strength and Im significantly stronger.

Jayden

Jeff

David

Eduardo

Luke Anderson

Great upper body work today. Added a few skull crushers and pushdowns at the end to exhaust the arms. Loved it.

Ray Carman

Simon

Matt

Absolutely one of my favorites upper body routines.

Yuli

Those 1 minute pushups are my fav 🔥💪🥵

Chris

Thanks to all the mobility work I hit 225 with no pain for the first time in over a year!!

Cody Paul

Christina

Great upper body pump! It’s always humbling how much sons bands can kick your ass 😆

Kara McGuire

Alex

Jean-François (JF)

Andy

Ollie Dixon

Shane

Jesse Morrell

Adam

Francisco Javier

Oof.shoulders at the end of the workout was tough, then the added unsupported db curls was the whammy..great stuff!

Robert

Loved the workout today. That shoulder finisher was brutal.

Jace

Tyler

Absolutely love the band work in this program. 
Never underestimate the band!

Shawn

Great start to the week. The band work at the end was 🔥🔥🔥

Brad Evangelista 

Another killer. Great breakdown in the videos.

Edward Smith

1. 1 Minute Push-up: 1 Set
2. SUPERSET
    - Band Push-ups: 2 x 10
    - L Sit Straight Arm Pulldowns to V-Up: 2 x 10
3. SUPERSET
    - Flat Bench Press: 8-6-6-4
    - Underhand Seated Rows: 4 x 8
4. SUPERSET
    - Incline DB Svend Press to Alternate Flys: 2 x 8
    - Alternate Band Front Raises: 2 x 8
5. SUPERSET
    - Banded Archer Shoulder Laterals: 3 x 8
    - Alternating Band Rear Delt Pulls: 3 x 8
6. Unsupported DB Curls: 3 x 8

Action 
- Using a standard pushup position squeeze your glutes, draw your core in and start to slowly descend over 30 seconds, trying to “pinch the ground together 
- Hold the bottom position for 10 seconds
- Take 20 seconds to come up
- Take shallow, slow, controlled breaths

1 Minute Pushup

- Band Push-ups 2 x 10
- L Sit Straight Arm Pulldowns to V-Up 2 x 10

Setup
- Place a band over your mid back
- Run the band under your elbows 
- You don’t have to you push-up bars or DBs but you can if your wrists bother you 

Action
- Slowly lower your chest
- Keep your abs and glutes tight 
- Drive the middle of your back up high on the way up trying to “turtle back” while keeping your chest pointed down

Band Pushups

Setup
- Loop the band through a handle attached to a cable stack (Use a medium to thick band)
- Hold the band with both hands
- Sit straight up facing the cable stack with your legs straight and core braced

Action
- Forcefully drive your hands down to your hips 
- Once there, squeeze your abs tight, home that position and then raise both feet off the ground 
- Hold that position for one second and then slowly return to the starting position

L Sit Straight Arm Pulldowns to V-Up

Superset

Flat Bench Press 8-6-6-4
Underhand Seated Rows 4 x 8

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

Flat Bench Press

Setup
- Attach a short cambered bar to the seated row cable 
- Place your feet low on the foot pads
- Keep a knee bend and keep your glutes engaged with a flat back

Action
- Let your shoulder blades come forward and the pull them together
- Pull the bar to your mid stomach area
- Hold the squeeze for one second

Under Hand Seated Row

Incline DB Svend Press to Alternate Flys 2 x 8
Alternating Band Front Raises 2 x 8

Setup
- Set a bench at a 30 to 45 degree incline
- Grab two moderate to light weight dumbbells 

Action 
- Pinch the sides of the dumbbells together and press 
- Then holding one in place slowly fly the opposite dumbbell 
- Then fly to the other side
- Repeat the press and fly each
- One rep is the press and fly each arm

Incline Dumbbell Svend Press to Alt Flys

Setup
- Stand on a thin to medium band

Action
- Hold with one hand and raise the band in front of you to shoulder height 
- Turn your palm down at the top and hold
- Lift the other hand and which the tension to it 
- Lower that arm under control and then repeat
- Both arms up and down equal one rep

Alternating Band Front Raise

Banded Archer Shoulder Laterals: 3 x 8
Alternating Band Rear Delt Pulls: 3 x 8

Setup 
- Stand on a thin to medium band with a shoulder width stance
- Twist the band once so it makes an X
- Put your fingers through the band, leaving your thumb out. The band should be on top of your hand.

Action
- Raise one arm straight out to the side while raising the other hand to the middle of your body, keeping both elbows up 
- Lower under control and repeat on the other side
- Both arms up and down is one rep

Banded Archer Shoulder Laterals

Setup
- Grab one side of a thin to medium band with an overhand grip 
- The closer your hands are  the more resistance you will have

Action
- Raise both hands in front of you and keep tension on the band between your hands
- Hold one arm firm at shoulder height and pull down and back towards your mid torso with your other hand, keeping your arm mostly straight 
- Each arm there and back is one rep

Alternating Band Rear Delt Pulls

Setup
- Lean against a bench with your shoulder blades
- Bend your knees and drive your heels into the ground 
- Use a light to moderate dumbbell 

Action
- Let your arms slowly extend down while keeping your elbows aways from your sides
- Let your butt sink until the dumbbells rest on the ground 
- Curl the dumbbells while driving your butt away from the ground with your heels
- At the top hold and then continue to raise your elbows until the are even with your chin

Unsupported DB Curls

W4/D1 W4/D1 Upper

Dale

Marco

Philip

Program Intro - Watch this first

Rick Smith

Tanner McBride

Great workout, a definite step up from the mass method program I just finished.  Can easily see how those were just the prep work needed for this program.

W1/D1 W1/D1 Upper

Grigore-Mihaita Stan

Good. Built intensity through the workout. Tried to keep rest down to keep the heart rate up

John

W1/D2 W1/D2 Linear Speed/Power

Jesus

W1/D3 W1/D3 Legs

KILLER WORKOUT!!! Legs and lugs are on fire 🔥🔥🔥 after that row to finish.

Dewey

W1/D4 W1/D4 Agility/METCON

Irakiza

Loved the finishing combo….went until failure and I’m going to feel it for the next couple of days!!!

W1/D5 W1/D5 Total Body

Fun, some interesting movements. A bit on the easier side compared to some of your workouts but that’s ok too sometimes

Wow, the lat pull and overhead press had me hootin’ and hollerin’😳🥵🥵🥵

W2/D1 W2/D1 Upper

Left-side hammy pull on second 40-yard attempt

Thomas

More of question really. Why only 2 sets of things instead of 3?

W2/D2 W2/D2 Linear Speed/Power

Legs are shot!!!!! Wow🔥🔥🔥🔥🔥🔥

Donivan

W2/D3 W2/D3 Legs

Found it enjoyable until the sprinting, need to work on my sprinting. A pretty accessible workout, good one 🫶

Josh

Will definitely test your will power by the end of this workout!

W2/D4 W2/D4 Agility/METCON

Didnt feel as challenging as the other workouts. Maybe im just getting stronger 😂

Siawash

W2/D5 W2/D5 Total Body

Matthew

HECTOR

W3/D1 W3/D1 Upper

Alberto

As always, the building of the exercises around a specific focus for the week is genius

W3/D2 W3/D2 Linear Speed/Power

My only regret is I didn't purchase my subscription earlier. 3 weeks in, zero alcohol and down 12 lbs. This program is so incredible.

I felt like my muscles were crying at one point ahaha. Great workout.

B stance sissy squat banded. Judd will you do a voice over on this one? Not getting it quite right. I know there is good value in this ex. Thanks 🙏

W3/D3 W3/D3 Legs

This was the perfect workout between exercise sessions. Agility and some HIIT, love it!

For whatever reason I cannot get the crossover movements. By whatever reason is I’m apparently pretty uncoordinated. Could I get a very slow demo of the feet. Barney style please.

Ryan

As always.. consistent solid workouts. Great zone training on this one ☝️

W3/D4 W3/D4 Agility/METCON

Best full body workout I’ve done. I felt like each exercise was its own workout.

Awesome full body workout. Some burners in there!

W3/D5 W3/D5 Total Body

Could be one of the best cns primers for last week of prep before a comp or meet. Nevermind throughout prep itself. 💪

Kathryn

W4/D2 W4/D2 Linear Speed/Power

Can’t believe I just did the most 5RM for both my squats and deadlifts! Didn’t think I had it in me. Consider the mass strength a success 💪🏽

Maybe the hardest leg workout I’ve ever done.

W4/D3 W4/D3 Legs

Deadly session. Perfect for post leg day yesterday. Love it!

The layering from day to day is genius. This after that W4 brutal leg day of the strength block was just want the strength doctor ordered

Kevin

W4/D4 W4/D4 Agility/METCON

That sucked. I skipped one - jumps (no platform) then what?

Great workout routine. Love the combination of fast and slow twitch fiber.

Ross

Last workout of the second program I’ve done here. So happy for this app and so proud of myself 💪🏽

W4/D1 W4/D1 Upper

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