Name: Playbook - Nick Bare - W3/D4 Block 1 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.236Z
Duration: 60 min
Description: W3/D4 Block 1 - Upper Body Hypertrophy

Toni

Chad

BrotherBear

Steve

Andrew Ochoa

Dino

Vlad

Wayne

Jack

Michael Kraft

Nau 

Jacob

Billy Mitchell

Taylor Young

Good pump. Weakness still doesn’t get a vote

Jeff

Meghan

Oscar

Karl Johnson

Casey Guerrero

Heather

Eric

William

Beast Mode!!! 225 on bench! I’m not a nobody anymore lol

Michael

Ahmed

Anonymous

Matt

Brandon

Nick

It was great! We would love to see planned warm-ups if possible, though :)

Sean

Clay

Nate

Great workout, felt refreshed. Go one more

Chuy

Nainoa

Peter

Anthony

Brendan

Spencer

Chaz

Kevin

Michael  Farley

Matthew

Javier

David McCauley

*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 (85% 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

W3/D4 Block 1 - 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

W3/D4 Block 1 - Upper Body Hypertrophy

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