Name: Playbook - Nick Bare - W10/D4 Block 3 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.522Z
Duration: 60 min
Description: W10/D4 Block 3 - Upper Body Hypertrophy

Wayne

Eli Slipper

Jack

Farmers carry is severely under rated 🔥

Noah Michel

Anonymous

Michael

Matt

Logan Tremellen

Rocco

Ventsislav Kramolinski

Cooper

Quick before serve project. Floor, push-ups, dips, svend, and curls.

*WORKOUT
Upper Body Hypertrophy 
- Push Up + Pull Up 100’s
- Pendlay Rows
- Farmer Carry
- Floor Press
- Svend Press
- Shoulder Push Up
- Bicep Cable Curl
- Bodyweight Dips

Complete 100 push ups and 100 pull ups in as many sets as needed.

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 100’s

-Stand with feet shoulder width apart with a barbell in front of you.
-Hinge at the waist with a slight bend in your knees.
-Grab the bar outside shoulder width and row it towards your upper abs.
-Lower the bar back to the ground.
-Repeat

Pendlay row

- Hold two dumbbells by your sides
- Pinch your scapula
- Wal forward keeping your core tight

Farmer Carry

Set dumbbells or barbell so that you can press off of the floor. Lay down and un-rack weight with control. Move bar down until triceps hit the ground and press from a complete stop.

Floor Press

- Hold the dumbbells together
- Press the dumbbell up engaging your upper mid-chest
- Come down in a controlled motion keeping dumbbells close

Svend Press

- Place your feet on a bench and your hands on the floor
- Push your hips up and try to keep your back as straight as possible
- Flex at the elbows bringing your torso down
- Push through your hands extending your arms to come up
- Engage your shoulders as you come up

Shoulder Push Ups

- Hold the bar with your palms facing away from you
- Curl the bar up engaging your biceps
- Come down in a controlled motion keeping your core engaged

Bicep Cable Curl

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

W10/D4 Block 3 - Upper Body Hypertrophy

Kemal

First one is the toughest, I believe it will get easier💪🏾

Muhammad Ilham

To hard. Good but I need to improve a lot! Lets goooo

André

W1/D1 Block 1 - Chest Strength, Core + Easy Run

I don't think I can do the training + running 8kl in 60 min,but so far I love it

Fabian

Russell

Ryan

W1/D2 Block 1 - Back Strength + Easy Run

Steve

Chad

W1/D3 Block 1 - Lower Body Strength, Core + Tempo Run

Andres

W1/D4 Block 1 - Upper Body Hypertrophy

Darwin Guevara

W1/D5 Block 1 - METCON + Easy Run

Andrew Ochoa

Really nice to have some focus on mobility!

Neil

W1/D6 Block 1 - Dedicated mobility

Adriana

Was a rainy day but grind through it 💪👊

W1/D7 Block 1 - Long Run + GO ONE MORE DAILY

Sarah

W2/D1 Block 1 - Chest Strength, Core + Easy Run

W2/D2 Block 1 - Back Strength + Easy Run

Janay 

❤️‍🔥❤️‍🔥❤️‍🔥oh my glutes 🤙🏼🦵🏼

W10/D4 Block 3 - Upper Body Hypertrophy

Community

More workouts from Nick Bare