Name: Playbook - Nick Bare - Day 6 - Upper Body Hypertrophy Pump
Uploaded: 2023-07-12T03:07:30.257Z
Duration: 60 min
Description: Day 6 - Upper Body Hypertrophy Pump

Eric

Good session. Swapped push ups with dips to save some shoulder discomfort.

Garth

Ryan

Trouble taking my hoodie off after this one. 💪🏼

Enad

Loved this one. I just added some sand bag work.

Better every day, want to switch up the push-ups & pull-ups? Do Burpees superset with D-ball (100lbs) cleans: 4 rounds of 10 burpees with 5 d-ball cleans. LET’S GET IT

David Prieto

Nate

William

Gerard

Bryce

Ricky

Lakis

Matt

Creed

Meghan

Nikit

I can’t do a handstand push-up after all those push-ups. I just jumped to overhead press and went to failure

Carson

Emil

Cade

Michael

Gabrio Lima

Jack Scharf

Mike

Jordan

Thanks for this, Getting stronger and better 💪

Juan

Erik

Great pump! Ready for a Turkey trot tomorrow

Have a way to record weight used in the app

Philip

The pump was real. Define you enjoyed this workout.

Eric Anthony Hermosillo

Henry

Jack

The workouts this week were solid program. From completing other program over the last decade you have to know yourself. Nicks been running a ton of miles over the last few years so knowing starting a program at 6 miles is not ideal. My recommendation is change reps and mileage based on your current level and the program is easily

Jarred

Couldn’t perform the handstand push ups, not even one failure rep. Had to skip

Julian

Daniel

Great arm workout, preacher curls are something else 👍

Pacey

Leslie

Dustin Simmons

Leonardo

Zachary

Nick is slowly curing my depression. Can’t thank him enough!

chris

Rugby1221

Chris

Colin

Joey Valenzuela

EDLO

Jarrett

Today’s Workout Goal:

This workout is an upper body hypertrophy focused training session. We will begin the workout with a warm up to activate the core and elevate the heart rate.

After warming up, we will begin with some bodyweight movements before moving into superset circuits for the upper body.

Complete 15 hanging leg raises and the move directly into a 1 minute round of cardio (bike, run, row, etc) before resting for 30 seconds.

The goal is to elevate the heart rate and increase blood flow, while activating the core.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

This exercise can be substituted with many different options if your gym does not have an echo bike.

Feel free to use a rower, bike, treadmill or run outside.

Echo Bike

Warm Up

Complete 25 push ups and move directly into 12 pull ups. Rest 45 seconds in between each superset.

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

Push Up + Pull Up Superset

- Face a wall in a standing position
- Kick your feet up so you're in a handstand position against a wall
- Squeeze your abs, glutes and thigh muscles
- Lower yourself toward the ground as far as possible
- Push back up and repeat

Handstand Push-Ups

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

Complete 3 rounds: 12 reps of preacher curls and 12 reps of cable triceps extensions with 1 minute rest in between each round.

- Hold the bar with your palms facing up
- Curl the bar up in a controlled motion
- Squeeze your biceps at the top
- Return to the initial position

Preacher Curl

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

Arms Superset

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

*You can substitute this movement with cables or dumbbells.

Machine reverse fly

Day 6 - Upper Body Hypertrophy Pump

Very good functional training excited for what’s in store

it was tough because i’m pretty out of shape and i only did 3 sets

bridget

Great way to start off a new program and new week!

Austin

Day 1 - Run + Bodyweight Movements

Ilja

leland

Day 2 - Pull Strength Training

Good workout. Couldn’t do all the exercises as mentioned however managed to get through most of it. Will need to push run in the evening.

Akrant

Day 3 - Run + Lower Body Strength

Humbling. One of the best pumps I’ve had in a long time

Day 4 - Push Strength Training

Modified again due to injury. 8km on the Assault bike kind of sucked though.

Tatu

Day 5 - 100 Meter Sprints

Definitely prepared myself for tomorrows training session. Well rested and well needed.

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Alon

Day 8 - Lower Body Strength

Allen

Day 9 - Run + Bodyweight Movements

Cold/cough, had to cut it short but still got the main events in

Josh

Huperextensions is more of a glutes excersice!?

Day 10 - Pull Strength Training

Andres

Good run day, had to take a little more time off but refuse to quit!

Hayden

Day 11 - Track Ladder

The first time I did it, I thought that it said 30 reps for the hanging legs raise instead of the 30s so it took me a little while to do it.😅

Tyler

Definitely had to yell Go One More during those pushups!

Day 12 - Push Strength Training

100° run kills. Shoulders are feeling it too.

Lucas

Day 13 - Run + Shoulder Strength

Rough day on my end, had to cut it short. But good program

Jason

Day 14 - Run + Lower Body Strength

Legs are hurting, worried about deadlifts tomorrow but going to push through!

Timothy

Day 15 - REST

Jolbb

Day 16 - Pull Strength Training

Quincy

Dakota

Day 17 - Aerobic Run

Alexander

My triceps and chest are absolutely demolished, in the best way

Dallin

Day 18 - Push Strength Training

Day 19 - Sprints + Shoulder Strength Training

Patrick

Day 20 - Lower Body Strength

Chandler Cox

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Day 22 - REST

Complete muscle failure when I got to the diamond push-ups lol

Day 23 - Push Strength Training

Holy hell have some squat!!! Legs are dead

Travis McRae

Day 24 - Run + Lower Body Strength

Not sprinting. 20 mile mountain bike ride 2.4k feet of vertical ascent.

Thomas Lay

1.54 warm up and cool down to and from an open field for barefoot sprints super awesome!

Day 25 - Max Effort Sprints

Day 26 - Pull Strength Training

Kevin

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Angus

Guillermo

Day 29 - REST

Hamish

Jacob Robinson

Day 30 - Push Strength Training

Jiří

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

Day 33 - Run + Lower Body Strength

Just went from a shhmedium to a medium size T shirt💪🏻💪🏻

Day 34 - Shoulders + Arms Strength Training

Day 35 - Aerobic Run

Day 36 - REST

Day 37 - Run + Push Strength Training

12 minutes of lat pull downs!?!? Jk, assumed it’s 12 reps.

Lucy

Every looked at every single workout and they’re all different. That’s great! However, I prefer consistent structure and everything seems randomly thrown together.

Day 38 - Pull Strength Training

Killer, always dread this one! Such an awesome humbling circuit!

Aaron

Day 39 - Run + Bodyweight Movements

Adam

Day 40 - Shoulders + Arms Strength Training

Day 41 - Track Workout + Lower Body Strength

Day 42 - Upper Body Hypertrophy Pump + Run

Phillip

Feels great to rest because i am still sore from the run and leg workout from 2 days ago

Day 43 - REST

Day 44 - Push Strength Training

Great squat sesh, but needs more hamstring work

Day 45 - Run + Lower Body Strength

Day 46 - Run + Bodyweight Movements

I was able to break my deadlift record (200kg/ 441pounds). very happy, I feel fit

Day 6 - Upper Body Hypertrophy Pump

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