Name: Playbook - Nick Bare - W2/D4 Block 1 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.196Z
Duration: 60 min
Description: W2/D4 Block 1 - Upper Body Hypertrophy

Ryan

Sarah

Chad

BrotherBear

Steve

Colin

Jacob

Feel like SpongeBob with the blow up arms

Austin

Sick pump. Arms and chest feel absolutely massive

Andrew Ochoa

Dino

Great work today, feeling strong even on this fast!!

Zack

Vlad

Wayne

Jack

Michael Kraft

Great workout today. Definitely improving on pull ups again now they are more frequent in this program

Taylor Young

Johnny

Jeff T 

Gage

Veselko

Matthew Edwards

Ozzy

Jared

Anonymous

Felt good doing this one. Made up some mileage on running so did 3 miles prior

Casey Guerrero

Marcus

Colton

Michael

Does 12 for the lateral raise complex mean 6 of each?

Faichal

Emilio

Starting to complete more full sets and slightly increasing weight.

Nate

Matt

Clay

Hayden

Kerwin

Had to finish the workout in the hotel since I was on vacation, but we still got it done. Go one more.

Chuy

Andrew Lee

Biggie Chungus 

I’m going through SO much chalk with all of the pull-ups

Tyler

Can we see some more kettlebell based workouts or could that be it’s own complete section?

Mike

Moses

Ryan Opie

Luigi

Hunter Bondurant

*WORKOUT 
Upper Body Hypertrophy
- Chin Ups + Dips Superset
- Overhead Barbell Press
- Lateral Raise Complex
- Push Up + Pull Up Superset
- Bench Press
- Lat Pull Downs
- Preacher Curl + Diamond Push Up Superset

Complete 3 rounds: 10 chin ups and 15 Bodyweight dips with 1 minute rest in between each round.

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

- 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

Chin Ups + Dips Superset

- 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

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

Each superset starts with completing 25 push ups and then moving directly into pull ups for 10-12 reps. Rest 90 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

- Hold the bar just outside shoulder width
- Flex at the elbows coming down to the bottom of your chest 
- Press the bar up engaging your chest

Barbell Bench Press (80% of 1 rep max)

- Hold on to the bar outside shoulder width
- Bring your elbows into your ribs pulling the bar towards the top of your chest
- Engage your lats as you pull down
- Pause for a second and reverse motion to return to the initial position

Lat Pull Down

Complete 3 rounds: 12 reps of preacher curls and 10 reps of diamond push ups 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

- Start in a pushup position with your hands in a triangle position
- Flex at the elbows coming 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

Diamond Push Up

Preacher Curl + Diamond Push Up Superset

W2/D4 Block 1 - Upper Body Hypertrophy

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

Eli Slipper

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

W2/D4 Block 1 - Upper Body Hypertrophy

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