Name: Playbook - Nick Bare - W4/D4 Block 1 - Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.273Z
Duration: 60 min
Description: W4/D4 Block 1 - Upper Body Hypertrophy

Jenny

Andrew Ochoa

First day mlback after a week off and omg what a killer

Wayne

Jack

Loved it! Added 1.5 mile easy run at the end to shake things out

Loren

Venera

Luke

Connor

Casey Guerrero

Anonymous

Santago

Michael

Peter Iacavazzi

Osman

Clay

Jack Kannally

Chuy

This program is amazing. I feel better after 4 weeks than I have in about 5 years. Apparently my body like hitting am/pm style workouts.

Aaron

Cooper

Peter

Chaz

Mitch Morrin

Weston

I think I’m on day 25 and I am really feeling it. I can’t keep up with the exact weights recommended but I have seen a tremendous result in doing the program, especially in my running. I ran a 6:20 mile yesterday at 225lbs, which I haven’t done in 10+ years. Can’t wait to see where I am at in another 3 weeks. Thanks

Bryan Morrissey

Kevin

Kristin

Mark

Jason Bernard

Ethan

Wee see as we as we see see we see sees we eeee we we e

Gene

Javier

Felt strong. Flat bench hurt a little. 175 for 5 on last set. Pulls and pushes felt good.

Matt

Brent

Matthew Madrigal

Day 2 of asking 😅 Need to add somewhere to record weights

Charlie

*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

W4/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

W4/D4 Block 1 - Upper Body Hypertrophy

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