Name: Playbook - Nick Bare - W3/D4 - Shoulders & Arms
Uploaded: 2023-07-12T03:07:30.423Z
Duration: 70 min
Description: W3/D4 - Shoulders & Arms

Justin

Scott

Hardest one yet. That bicep triplet was lethal.

Kevin Beamon

Taylor Young

Jerad

Best session so far! So swollen!!! Love it 💪🏼

Francesco

Nicholas

Sierra

Jason

Nico

Crazy pump. Had to throw some shrugs in. Outside of that amazing.

Jonathan

Ryan

David

Great pump and loved having to push myself through the presses at the beginning.

Aaron

Mike

Gabriel

Matthew

Pump so filthy I’ll need to shower twice

Sloan Mustafa

Aidan

Finished it yesterday but I guess I forgot to complete here lol great pump

Omar

Left my arms at the gym. It felt better to have some separation after this workout.

claitlyn

Devon

The arms triple super set after the push-ups put me in the pain cave. Loved it.

Andrew Ochoa

ALMUJAHID

Corey

Danny

Again, something as simple as a few (hundred) push ups to keep you humble ☠️

Pablo Hutt

Guillermo

Chris

Probably this has been the most insane workout so far!!! Thank you Nick!! GO ONE MORE

Andre

I love how these work outs make me feel sexy. Favorite part is how much I say “oh f**k” cause how much of a great of a work out each movement is

Daniel

Josh

Chase

Adam

John Henderson

Mitch

Cory Warford

Just fell a little short. Included some abs too

Matt

Nate

Wow shoulders and arms are done. Might be your longest volume workout

Casey Guerrero

Viviana Kolb

Carl

Michael

This training session is a hypertrophy focused workout targeting shoulders and arms.

Maintain an upright position while standing and drive your elbows back and to the sky. You should feel the contraction in your delts.

Lateral Raise

-Start with a dumbbell in each hand at your shoulders.
-Press the dumbbells overhead to full arm extension. 
-Return weight to your shoulders.
-Repeat

Dumbbell shoulder press

- 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

-Sit on the end of a bench while holding a dumbbell in each hand. 
-Lean forward with your arms hanging outside your legs. 
-Slightly bend your arms and bring your hands out to your sides as high as you can activating your rear delts. 
-Release and repeat

Rear delt fly

Maintain an upright position with a barbell held shoulder width. Keeping your elbows out, keep the barbell about 6 inches away from your body and pull to your neck.

Upright Row

- 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

This giant set consists of barbell curls, chin ups and hammer curls. Move through each movement and then rest 90 seconds before starting your next set.

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

- 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

- Keeping your back straight and chest up curls the dumbbells up
- Squeeze your biceps at the top
- Come down in a controlled motion

Hammer Curls

Bicep Giant Set

Position your back on a flat bench with a pre-loaded barbell. Focus on preventing your elbows from flaring out as you lower the weight to above your head and press to the top of the movement.

Skull Crusher

- 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

- 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

W3/D4 - Shoulders & Arms

Blake

A lot of back and pull, I’m not used to it so my elbows were on fire

Ciara

W1/D1 - Back & Biceps

Nathan

Isaiah

W1/D2 - Track Workout + Shoulders/Arms

Feliz dia de las madre a todas las madres!!

Dwayne

Thomas

W1/D3 - Lower Body

Harrison

W1/D4 - Easy Run + Chest/Triceps

Shelby

W1/D5 - Back & Biceps

Fawwaz Siddiqui

Kevin Gonzalez

W1/D6 - Easy Run

Jared

W1/D7 - Shoulders & Arms

Kevin

W2/D1 - Easy Run + Lower Body

Roger Snow

W2/D2 - Chest & Triceps

7 at 1 hour 6 min, best I’ve felt on any run. G.1.M Sport got me right

Sebastian

W2/D3 - Easy Run

W2/D4 - Back & Biceps

Jack

W2/D5 - Easy Run + Shoulders/Arms

Senterrio

W2/D6 - Lower Body

James Thompson

W2/D7 - Chest & Triceps

W3/D1 - Easy Run + Back/Biceps

Committing to this lower body shit! Fackkkk

W3/D2 - Lower Body

W3/D3 - Easy Run

W3/D5 - Easy Run + Chest/Triceps

Nick Tavarone

Starting to push the limits on weights now!

W3/D6 - Back & Biceps

W3/D7 - Lower Body

This list felt never ending. I wanted to quit 3 times. He persisted though

W4/D1 - Easy Run + Shoulders/Arms

Travis

W4/D2 - Easy Run

Ok are these workouts getting fucking harder? Maybe it's just me

Fun session today. Even at the hotel gym made it work

W4/D3 - Chest & Triceps

Elliot

W4/D4 - Easy Run + Back/Biceps

Tavy

W4/D5 - Lower Body

W4/D6 - REST

David Betteridge

W4/D7 - Easy Run + Shoulders/Arms

Great workout! My chest was really pumped.

W5/D1 - Easy Run + Chest/Triceps

Danny  Palmer

W5/D2 - Back & Biceps

Always awesome when you start with a set of 15 hack squats and look down and all you need this week is 10!
"Go 5 less!!"

W5/D3 - Lower Body

Progressive overload in action. Thank god for the tracking of weights or I would still be a turd

W5/D4 - Easy Run + Chest/Triceps

Every rep done. Now go eat healthy all day.

Nick

W5/D5 - Shoulders & Arms

W5/D6 - Easy Run

W5/D7- Lower Body

Thank god for the timer feature on this app... keeps my ass  moving

W6/D1 - Easy Run + Back/Biceps

Joshua

W6/D2 - Easy Run

It's been said. But I'll say it again. 100 pushups after chest and tris is kind of evil Nick

W6/D3 - Chest & Triceps

So many sets and reps today. I thank you sir

W6/D4 - Easy Run + Shoulders/Arms

Mud stance leg press feature is broken . Can't see the video or record reps or weight . No worries I wanted to squat anyway .
The leg ext again at the end was different .
Miss the lunge squat combo. But good to switch it up

W6/D5 - Lower Body

Just so many reps again . I would never do this much work on my own

W6/D6 - Easy Run + Back/Biceps

W6/D7 - Chest & Triceps

Another day of wanting to quit but wanted to click all these blue buttons. Cruelly motivating tool to finish everything

W7/D1 - Easy Run + Shoulders/Arms

This whole progressive overload theory really ruins your chances of the workouts getting easier ! Fack Nick

W7/D2 - Lower Body

Some days I feel like this is really working :

W7/D3 - Easy Run + Back/Biceps

Ma titties!!!! First three sets were killer .

W7/D4 - Chest & Triceps

Oliver

W7/D5 - Easy Run + Shoulders/Arms

Another leg day done. Thank you sir may I have another

W7/D6 - Lower Body

W7/D7 - Easy Run

Again with the never ending reps and sets. I would never do this much on my own. Always want to quit . Never do until it's done

Did that!!! Felt amazing to go hard today.

W3/D4 - Shoulders & Arms

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